Cooperative Living August 2023 - 7

HAPPY & HEALTHY
●●●●●●● Easy
by Vanessa LaFaso Stolarski, Contributing Columnist
Effective breathwork methods for lowering stress
W
re
duci
ng s
y
ork demands, household management and taking care of
family and ourselves have become stressful, omnipresent forces
affecting adults of all ages and backgrounds. However, we all possess
Deep breathing
helps manage
symptoms of
depression and
anxiety.
an extraordinary tool for combating stress right within us: our breath. Harnessing
the power of breathwork techniques can bring about profound relaxation, restore
inner balance and promote overall well-being.
DEEP BELLY BREATHING
One ofth s
One ofthe siimplest and mo
accessible brea
tres
lso known as
tres isis
s
de
ep
b
ly
plest and most
accessible breathwork techniques for
duci
or lying position. Place one hand on
osition
lace one
the
allowing your belly to rise as you fill
your mouth, noticing your
y
y
t
hrouhrou
belly falling. Focus on the sensation
relaxation.
brea
for se
ra mi
es to
lling. Focus on the sensation
epeat this deep belly
chniques for
ep elly breathing,
reathing,
breathing.
also known as diaphragmatic breathing.
Begin by finding a comfortable sitting
or lyior lying position. Place one hand onand on
your chest and the other on your belly.
your chest and the other on your belly.
Inhale deeply through your nose,
allowing your belly to rise as you fill
your lungs with air. Exhale slowly
bellyelly falling. Focus on the sensation
of your breath, letting go of any tension
or worries. Repeat this deep belly
breathing for several minutes to calmlm
your mind and induce a state of
gh
BOX BREATHING
Box breathing, often employed by
athletes and Navy SEALs, is a powerful
breathwork technique that promotes
stress reduction. This breathing method
helps regulate the nervous system.
Start by inhaling deeply through your
nose for a count of four, filling your
lungs to capacity. Hold your breath for
and entirely through your mouth for
un
to
anoth
brea
paci
agai
for
old your breath for
another count offour. Exhale slowly
hrough our
y,
a count offour. Finally, hold your
breath again for a count offour before
her count offour. Exhale slowly
Fi
fo r.
unt
breath.
b g
th
ALTERNATE NOSTRIL
BREATHING
eriv
the
Nad
h
xt
offou
efor
beginning the next cycle. Continue
this rhythmic pattern for several rounds,
focusing on the gentle flow of your
eginning the next cycle. Continue
Alternate nostril breathing enhances
mental clarity, reduces anxiety and
cultivates a sense of tranquility.
By consciously engaging with our
Derived from the ancient yogic
practice ofNadi Shodhana, alternate
te
te
nostril breathing is a soothing technique
that balances the mind and body. Start
by sitting comfortably and closing your
eyes. Place your right thumb on your
right nostril, closing it gently. Inhale
through your left nostril for a slow count
of four. At the top of the inhale, close
your left nostril with your ring finger,
releasing the right nostril. Exhale
through the right nostril for a count
of four. Inhale through the right nostril,
close it and exhale through the left.
Repeat this cycle for several rounds,
allowing your breath to flow effortlessly.
breath, we tap into a natural source
of calm and resilience. Whether it's
deep belly breathing, box breathing or
alternate nostril breathing, these simple
and accessible methods can be practiced
anywhere at any time. So take a moment
to pause, connect with your breath, and
experience the transformative power of
these breathwork techniques. Embrace
the serenity within you and cultivate
a more peaceful, stress-free life. 
Vanessa LaFaso Stolarski is a certified nutrition counselor, weightlifting coach,
life coach and stress-management specialist.
All health-related content and media provided by Cooperative Living or its website(s) is created and published for informational
purposes only. It is not a substitute for professional medical advice and should not be relied on as health or personal advice.
Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your
health or a medical condition.
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August 2023 ● Cooperative Living ●
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Cooperative Living August 2023

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