As humans, we are all vulnerable to anxiety and stress from time to time. Moreover, when we are living with mental illness or substance addiction, anxiety and stress can feel unavoidable. Whether an individual is working to establish and sustain sobriety from alcohol and other drugs or merely working to improve wellness in daily life, implementing stress management techniques is essential. In addition to mindfulness practices like meditation, one instrumental technique to manage anxiety and stress is breathwork. There are many benefits to using breathwork in recovery, all of which can improve the quality of life in daily life.
At Renaissance Ranch, our approach to alcohol and drug rehabilitation includes the use of both evidence-based practices alongside spiritual and faith-based principles, such as those identified in 12-Step philosophy. In other words, we believe that effective treatment for addiction and substance use requires both traditional and holistic elements, with holistic practices such as prayer, meditation, and breathwork often being part of this process. Using breathwork to address symptoms of mental health symptoms and substance use triggers can be a profound way to sustain sobriety and healing long-term. Allow us to guide and support you on your journey to lasting wellness during treatment and beyond.
What Is Breathwork?
From a very young age, we are taught that our breath is a life-sustaining function, providing our cells with the oxygen that they need to not only survive but thrive. The respiratory system – including the lungs, nose, trachea, and breathing muscles – all work together to take in oxygen to the body through each inhale, and simultaneously, remove carbon dioxide through each exhale. Once oxygen is taken into the lungs, it moves through the bloodstream and is distributed into major cells and organs. This process happens constantly and automatically, as breathing is controlled by the autonomic nervous system.
Though we often overlook the power of the breath, some incredible things can happen when we voluntarily take control of our own breathing. As explained in Cell Reports Medicine, “The pattern and depth of breathing have direct physiological impact on oxygenation level, heart rate, ventilation, and blood pressure.” Additionally, “[T]he mere act of inhaling has been shown to increase alertness levels and learning in humans.” Breathwork is a term that is used to describe conscious and mindful breathing practices that aim to improve mental, physical, and/or spiritual well-being.
How Can Using Breathwork Alleviate Anxiety and Stress?
There are many benefits to using breathwork for anxiety and stress relief. First and foremost, psychologically speaking, focusing on the breath can help individuals disengage from complicated or otherwise distracting thoughts, sensations, and experiences, working to ground them in the present moment. Additionally, breathwork can directly reduce heart rate and blood pressure, calming the nervous system and associated internal functions.
Unlike other stress management techniques, breathwork is something that can be practiced anywhere at any time, offering a reliable solution to those who struggle with anxiety, panic, and other hyperarousal symptoms. Furthermore, as a mindfulness practice, consistent engagement in breathwork techniques can enhance emotional regulation skills and clarity, providing both physical and psychological benefits that aid in increasing overall wellness.
Breathwork Practices for Anxiety and Stress Relief
There is not one proper way to practice breathwork; rather, there are many different types of breathwork, each offering unique benefits to anxiety and stress relief. Consider some of the following breathwork techniques and practices:
4-7-8 Breathing
This type of breathwork involves inhaling for four seconds, holding the breath for seven seconds, then releasing the breath for 8 seconds. While breathing, it is important to inhale through the nose and exhale through the mouth. This breathing cycle should be repeated several times to experience the full range of benefits it can provide. During the practice, if attention shifts away from the breath, gently shift attention back to the breath as many times as it takes.
Diaphragmatic Breathing
The next breathwork practice is referred to as diaphragmatic breathing. According to the National Cancer Institute, this practice involves taking slow, controlled inhales through the nose, focusing on expanding the stomach muscles, as well as taking slow, controlled exhales out through the mouth by tightening the stomach muscles. During diaphragmatic breathing, the upper chest should not move. Oftentimes, individuals will place one hand on their stomach and one hand on their chest during this practice, focusing on keeping the hand on the chest as still as possible.
Box Breathing
Yet another breathwork practice that can be used to curb symptoms of anxiety and stress is box breathing. Box breathing involves inhaling to the count of four, holding the breath to the count of four, exhaling to the count of four, and, again, holding the breath to the count of four. This technique can counteract rapid and shallow breathing which can be common with anxiety and stress.
Using Breathwork for Addiction Recovery at Renaissance Ranch
At Renaissance Ranch, we are committed to helping our clients overcome addiction and dual diagnoses by ensuring that they have knowledge of and access to reliable tools to curb challenging emotions, such as anxiety and stress, as they surface. Breathwork is one of these many tools, allowing each individual to recognize that they have the power within themselves to become grounded in the present moment. Learn how to implement breathwork and make it a reliable daily practice in recovery by contacting us today.
Although anxiety and stress can be commonly shared experiences, there are effective ways to alleviate them. Alongside traditional treatments, holistic practices like breathwork can be especially valuable in promoting relaxation, grounding the mind and body in the present moment, and regulating hyperarousal symptoms. Using different breathwork techniques such as the 4-7-8 technique, diaphragmatic breathing, and box breathing can all be beneficial breathwork practices for aiding in anxiety and stress relief. Meanwhile, at Renaissance Ranch, we can help our clients implement reliable coping mechanisms in recovery including not only breathwork but also mindfulness, yoga, and more. Learn more about how we can help you on your journey to lasting recovery by calling us at (801) 308-8898 today.