Stress, anxiety... Start by breathing!

Breathing is part of the basics of life, an obvious thing you might say! It is at the first inhalation that life is breathed into us and at the last exhalation that it withdraws. But between the two there is, for many, a lot of time passing. Once puberty has passed, a normal respiratory rate from a physiological point of view is 12 to 20 inhale/exhale cycles per minute.

Test : sitting comfortably, taking a breathing rhythm that seems normal to you, then counting the number of breaths you take in the next minute.

Then?

Write it down on a piece of paper and save it for the future. If it turns at 25-30 breaths/min at rest and without stress or anxiety, it is better to refer to your doctor.

In the context of studying and work, stress and mental agitation are unfortunately daily for many, and present in just about everyone during exam period. We often talk about it, but who really practices these many techniques that we see regularly on social networks or on TV? Besides, which techniques do you know?

In this first article I will present 3 techniques that seem justified to me for 3 essential parameters to transform the "stress of exams": heat this machine that is the brain, focus its intensity on the goal, and "cool down" the brain motor to disconnect and rest it.

Among the oldest breathing practices, Pranayama is now increasingly known thanks to the advent of yoga in the Western world over the past twenty years. Pranayama has a panel of breaths among which I propose 3 techniques: Kapalabhati, Ujjayi and Nadi Shodana.

Before presenting them it would be good to make sure of one thing about your way of breathing: abdominal or thoracic?

The correct answer would be "abdominal". What for? To do it very quickly and avoid an extended article (a search like "abdominal vs thoracic breathing" will give you plenty of anatomical and physiological explanations): abdominal breathing makes it possible to solicit the diaphragm, an essential muscle to breathe properly. If you are interested, there are now a lot of links made by science between stress, the diaphragm, the vagus nerve and the gut/brain duo.

Chest breathing is – wrongly – often preferred in case of stress or period of anxiety because it gives the sensation of bringing more oxygen to the lungs, but it creates a whole system of muscular tension that makes you feel this "need for air" with great inspirations.

If you realize that on a daily basis you use chest breathing often, or even all the time, you already have a first job to do: raise awareness of abdominal breathing, as soon as you notice it! Also, in relation to the practices that I will propose to you, if you are in the Thoracic Team, I advise you to start each exercise with 1 to 5 minutes of abdominal breathing with one or both hands placed on your stomach.

KAPĀLABHĀTI, the breathing of the shining skull!

A very nice name for this breathing whose purpose is to "set fire" to your engine and detoxify everything that can clutter your mind, hence the name "luminous skull".

Among the many benefits here is a description of a great yogic master, Swami Niranjananda Saraswati (I deliberately removed passages to stay in our subject):

“Kapalabhati purifies the whole body by eliminating alveolar air at high speed and stimulating gas exchange that will lead to an overconsumption of oxygen in the alveoli. The major effect consists in a purification and an increase in metabolism. This increase in metabolic rate and the amount of oxygen in the brain operates a cognitive awakening. The nervous system balances and reinvigorates. [...] It energizes the mind, [...] this same effect facilitates all intellectual work.”

Precautions:

• Should be carried out on an empty stomach.
• Practiced in the evening, it is likely to prevent sleep.
• In case of pain or dizziness, stop the practice immediately by remaining quiet in the seat, thanks to which you will resume the effort with more attention and less force.

 
Contraindications: (requiring medical advice)

• Heart disease, hypertension. People prone to dizziness, epilepsy, attacks, hernias or stomach ulcers.
• Not recommended during pregnancy.
  

How to:

Kapalabhati consists of a series of exhalations and inhalations, followed by breath retention. In a resting posture, sitting on the floor, on a cushion, chair or bed (not lying down), close your eyes and relax the body.

• Take 2 to 3 full abdominal breaths.
• On the last exhalation, stop at half and then exhale the rest by contracting the abdomen jerkily. This elevates the diaphragm and completely empties the lungs.
• The inspiration is done naturally, it should not be forced but relax the muscles to allow the lungs to fill with air.
• The exhalation should be short, active and perceptible to the sound. The inspiration is longer, passive and almost silent.
• Rapid breathing starts from the abdomen: the shoulders and face remain relaxed.
• Start with cycles of 10, do 5 sets with 5 to 10 normal breaths between each cycle.
• The following times add 2 breaths to the Kapalabhati cycles, until reaching 5 cycles of 20, at least over a week.
• Then move to 4 cycles of 30 over another week.
• The idea would be to get to 4 cycles of 50, at your own pace.

Prescription: every morning between waking up and breakfast or before studying (except in the evening!) if it is at least 3 hours after the meal.

Here is a video demonstrating the practice, the explanation is clear, however stick to the repetitions/cycles prescribed in this article: Kapalabhati Pranayama.

UJJAYI, the victorious breathing

Forward to victory... Yes! but in calm and concentration! It is sometimes called "the sound of the ocean" in reference to the sound produced by the throat during practice.

This technique teaches to regulate breathing and to control it in all circumstances. This breath helps to overcome anxiety, stage fright or any form of fear and gives a feeling of strength and security (it is also perfect for the timid!) and also develops better concentration.

How to:

• This breathing consists of producing a sound by rubbing air into the back of the throat.
• Inhale and exhale through the nose and achieve a slight contraction of the throat and glottis. Well done, the sound is perceptible only by you.
• During breathing, mentally visualize the breath that circulates in the vertebral axis, rising on inhalation and descending on exhalation, like a wave.
• At first, start on equivalent 5''-5'' equivalent inhale/exhale times for 2 to 5 minutes.
• Gradually evolve to 5''-10'' for 5 minutes.
• Once this level is reached, go to 6-12, 7-14, ... up to 10''-20''.
• Depending on the need for concentration, do 5 to 15 minutes.
• Important: be aware of the micro suspension time after each inhalation and exhalation is a moment of immobility of the body where calm is total.

Prescription: every day before studying, avoid doing so immediately after eating and if digestion is heavy. And of course, before each exam test or as soon as the concentration shatters (just one minute).

Here is a video demonstrating the practice: Ujjayi Pranayama.

NADI SHODHANA, the alternate breathing

Sometimes called Anuloma Viloma, alternate breathing is the last technique I want to introduce to you. After turning on the engine and channeling its energy, it must now be cooled. Knowing how to soothe your mind to fully rest is at least as important – if not more – than knowing how to stimulate it.

 This breath balances the body's energy polarities, which significantly improves health, stamina and the immune system. It significantly reduces the excessive mental (or external) verbalization that many people suffer from and helps to access inner silence. Alternate breathing alternately stimulates the two nadis, the "energy networks" of yoga, so it is an excellent exercise to balance the nervous system. It can calm you down when nervousness comes over you, but also stimulate you if you feel lethargic and help you refocus if your mind goes astray.

How to:

This method consists of breathing alternately through the nostrils on a slow rhythm of breath.

The position of the fingers of the hand plugging/releasing the nostrils is particular, refer to the video below to master it.

• Inhalation and exhalation are done on a 1-2 time rhythm, double the time on exhalation.
• At the beginning and to master the sequence, make cycles of 5''-5'' and evolve up to 5''-10'' gradually. WARNING: it is a relaxing practice that should not create tension, if you do not reach 5''-10'' calmly there is no problem staying at 5-8 or 5-9, or go to 4-8 to have this balance of time.
• Physical path of breath: start by exhaling through both nostrils. Inhale through the left nostril, blocking the right. Holding the breath with full lungs (abdominal breathing). Exhale through the right nostril, closing the left. Inhale through the right nostril, hold the breath with full lungs. Exhale through the left nostril. Inhale through the left nostril, hold the breath with full lungs. Exhale right, etc.
• ATTENTION, retention must be gradually integrated into your practice! As in any pranayama, this moment of pause allows us to be aware of the moment of immobility of the body where the calm is total.
• As with other practices, be in a comfortable position and stay away from ambient disturbances.
• Depending on the need for relaxation, do 5 to 15 minutes.

Prescription: every day before bed or after a big revision session.

Here is a video demonstrating the practice: Nadi Shodhana Pranayama.

Integrating these 3 practices on a daily basis during intense and stressful periods will give you a big boost and especially a much better control of stress and anxiety that can be related to it. And maybe at some point you'll even say to yourself, "Stress? Anguish? What's that? » :-)

Have a good breath!