Breathe Your Worries Away: Techniques to Crush Stress and Anxiety

Dr. Mandell’s breathing techniques offer several methods for quickly reducing stress and anxiety through controlled breathing and muscle tension exercises.

## The One-Breath Tension Release Technique

The most prominent method involves taking a deep breath through the nose, filling the lungs completely using the diaphragm. While holding this breath, you tense every muscle in your body for 10 seconds, starting with the face and working down through the neck, shoulders, chest, and throughout the entire body. This technique works by first activating the sympathetic nervous system through muscle tension, then allowing rapid relaxation when you release both the breath and muscle tension simultaneously.

## The Progressive Muscle Contraction Method

A similar approach begins with taking the deepest breath possible and holding it. During the breath hold, you systematically contract muscles starting from the ankles and calves, working upward through the thighs, stomach, chest, shoulders, and face, squeezing as hard as possible. This technique stimulates the parasympathetic nervous system, which immediately relaxes both mind and body.

## The 8-Breath Abdominal Technique

Dr. Mandell also teaches an 8-breath exercise focusing on proper breathing mechanics. The key rules include always breathing in through the nose and out through the mouth, while using abdominal breathing where you feel your stomach expand rather than your chest. You place one hand on your stomach to ensure the diaphragm is engaged properly during inhalation.

## The Science Behind the Methods

These techniques work by manipulating the autonomic nervous system. Stress activates the sympathetic nervous system, increasing adrenaline, cortisol, heart rate, and blood pressure while causing muscle tension and anxiety. The breathing exercises counter this by engaging the parasympathetic nervous system, which sends relaxation messages throughout the body. The combination of controlled breathing and deliberate muscle tension followed by release creates an immediate calming effect.