By Dr. Jane Wang, ND – Naturopathic Doctor at Body First Wellness Centre

In today’s fast-paced world, stress can easily take a toll on our mental and physical health. One of the simplest and most effective ways to combat stress is through conscious breathing techniques. Breathing deeply and intentionally calms the nervous system, reduces anxiety, and promotes relaxation. At Body First Wellness Centre, we encourage incorporating mindful breathing into your daily routine for a more balanced life.

Before diving into specific techniques, it’s essential to center yourself:

• Find a comfortable seated position.
• Close your eyes and take a few deep breaths through your nose.
• Focus on releasing tension with each exhale.

This simple preparation creates a sense of calm and readiness for deeper breathing exercises.

3 Breathing Techniques for Stress Relief

1. Bhramari Breathing (Humming Bee Breath)

This calming practice focuses on creating vibrations in your body to soothe your mind:

• Close your ears with your fingers.
• Inhale deeply and slowly through your nose.
• As you exhale, make a humming sound like a bee.
• Repeat for 5-10 rounds, noticing the relaxation spreading through your body.

Benefits: Reduces anxiety, improves focus, and relieves mental fatigue.

2. Ujjayi & Sheetali Breathing Techniques

Ujjayi Breathing (Victorious Breath)

• Inhale deeply through your nose for 6 seconds.
• Hold your breath for 12 seconds.
• Exhale slowly through your nose for 6 seconds.
• Repeat for 5-7 cycles, keeping your breath smooth and steady.

Benefits: Calms the mind, reduces heart rate, and enhances focus.

Sheetali Breathing (Cooling Breath)

• Curl your tongue lengthwise (or purse your lips if you can’t curl your tongue).
• Inhale slowly through your mouth, feeling the cool air.
• Exhale gently through your nose.
• Practice for 5 minutes to cool your body and mind.

Benefits: Reduces stress, cools the body, and balances emotions.

3. Diaphragmatic Breathing (Belly Breathing)

A simple but powerful technique for deeper relaxation:

• Lie on your back with your knees bent.
• Place one hand on your belly and the other on your chest.
• Inhale deeply through your nose, letting your belly rise while keeping your chest still.
• Exhale slowly, feeling your belly fall.
• Continue for 5-10 minutes, focusing on the rise and fall of your belly.

Benefits: Activates the parasympathetic nervous system, reduces cortisol levels, and promotes deep relaxation.

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Why Practice Breathing Techniques?

Breathing consciously isn’t just a quick fix for stress—it’s a holistic practice that benefits both your mind and body. Regular practice can:

• Lower blood pressure.
• Improve concentration and focus.
• Enhance sleep quality.
• Strengthen the connection between mind and body.

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How Dr. Jane Wang, ND, Can Help

At Body First Wellness Centre, Dr. Jane Wang, ND, provides personalized naturopathic care, including stress management strategies like guided breathing exercises, nutritional advice, and herbal support. Whether you’re dealing with chronic stress or simply seeking to enhance your wellness, Dr. Wang’s holistic approach is tailored to your needs.

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Take a Deep Breath and Begin Your Wellness Journey

Ready to reduce stress and regain balance in your life? Visit Body First Wellness Centre and let Dr. Jane Wang guide you on your path to holistic health.