Stress is a natural bodily response to pressure, manifesting in symptoms such as headaches, fatigue, insomnia, a rapid heartbeat, shortness of breath, and high blood pressure. If prolonged, this state negatively impacts both physical and mental well-being, increasing the risk of chronic diseases.

Breathing exercises offer significant benefits in managing stress. Among these, the 3-4-5 breathing method helps the body relax and reduces feelings of fatigue and tension. The technique is straightforward: inhale for 3 seconds, hold your breath for 4 seconds, then slowly exhale for 5 seconds.

This exercise activates the parasympathetic nervous system, which slows the heart rate and lowers blood pressure. Exhaling for a longer duration than inhaling helps the body transition into a relaxed state, improves gas exchange, increases respiratory muscle endurance, and aids in clearing the airways. During practice, individuals should listen to their bodies to adjust their breathing rhythm appropriately.

The 3-4-5 breathing technique can be performed anywhere, anytime, whether you are sitting in traffic, standing while cooking, lying in bed, or taking a gentle walk. Consistent practice for a few minutes daily over an extended period yields clear benefits for lung health and mental well-being.

Beyond its role in stress reduction, this method also improves concentration, supports deeper sleep, and contributes to better digestive regulation by lowering cortisol levels. When cortisol remains elevated for extended periods, the body becomes susceptible to issues such as weight gain, acne, muscle weakness, and impaired immunity.

When practicing this breathing exercise, it is important to maintain a relaxed state of mind. Inhale through your nose, allowing your abdomen to expand, and then exhale slowly. Suitable postures include sitting on a chair with a straight back, relaxed shoulders, and feet flat on the floor, or sitting cross-legged if that feels more comfortable. Alternatively, lying on your back in bed with a low pillow under your head, ensuring your neck and shoulders are relaxed, is also an effective position.

Beginners should aim to practice at a fixed time each day to establish a routine, then gradually increase the duration, avoiding rushing the process. It is crucial to avoid common mistakes like shallow breathing or using your mouth instead of your nose to breathe. These errors can lead to fatigue, dizziness, shortness of breath, reduce the effectiveness of the exercise, and place additional strain on your cardiovascular system and oral health.

Le Nguyen (According to Times of India)