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3 easy breathing techniques to relieve stress and anxiety, according to a neuroscientist

Feelings of stress and anxiety can be scary, especially when accompanied by physical sensations too. But there are techniques available to help...

 

Dr Tara Swart, a neuroscientist, reveals her top three exercises for putting a stop to feelings of stress and anxiety - all of which she uses herself.© Maria Lapteva - Getty Images

In an article with CNBC, Dr Tara Swart (a neuroscientist, medical doctor and senior lecturer at MIT Sloan), revealed her top three exercises for putting a stop to feelings of intense anxiety, all of which she uses herself.

"Intense anxiety activates the sympathetic nervous system, a network of nerves that trigger the 'fight or flight' response to perceived danger," explains Dr Swart.

"Luckily, you have more power over this than you might think. As a neuroscientist, I use three exercises that take just a few minutes to reset my nervous system and feel calm again."

Dr Swart recommends sitting comfortably and following the below steps when you feel stress or anxiety building.

1. Take a deep, long inhale through your nose for five seconds and hold.
2. Take another quick inhale for one second and hold for three seconds.

Sigh a slow, long exhale through your mouth for six seconds.

3.Repeat the cycle three times.

1. "That quick second inhale causes the air sacs in the lung, which collapse when we’re done inhaling, to reinflate with air. As a result, the surface area in the lungs increases and releases carbon dioxide from the body more efficiently. This helps to relax the body.

   Long exhales cause a slight increase in pressure to the receptors in the heart, signalling the brain to slow down the heart rate."

   Dr Swart says "the half-salamander stimulates the vagus nerves — a system that controls your heart rate — and triggers a relaxation response in our body."

   1. Sit or stand in a comfortable position, with your head facing forward.
   2. Shift your eyes to the right without turning your head.
   3. Tilt your head towards your right shoulder and hold for 30 to 60 seconds.
   4. Let your head come back up to its neutral position and shift your eyes to look forward again.
   5. Repeat the same steps on the other side. 

Dr Swart says: "This one is harder to do if you are at your desk or in the office, so it’s a great longer-term exercise to try at home.Kneel on all fours, with your head facing down.

1. Look to the left without turning your head.Tilt your head to the left.Let your left spine twist with the head tilted to the left.
2. 1. Hold for 30 to 60 seconds
   2. Bring your head and spine to the centre to straighten out.
   3. Repeat the same steps on the other side. 

15 most effective sciatica exercises to soothe ongoing pain, according to a top chiropractor

Sciatica exercises can be a #blessing when it comes to easing the pesky (… understatement of the century) nerve pain. Sure, ideally we’d put preventative measures in place to stop sciatica developing, but there are things you can do to help if it does — whether that's with the NHS' sciatica exercises, knowing which exercises to avoid if you've got sciatica, or the best sciatica exercises to do in bed. If you ended up with sciatica amid pregnancy, or as a result of a slapdash WFH setup, these exercises all apply.

We caught up with Catherine Quinn, president of the British Chiropractic Association, for everything you need to know. 

What is sciatica?

‘Sciatica refers to the condition when the sciatic nerve, which runs from your lower back to your feet, is irritated or compressed,’ Quinn explains. ‘This can be due to a slipped disc and can cause a lot of discomfort.’

In a nutshell, there are discs in between each vertebrae, that are a bit like washers. If one starts to press into the sciatic nerve, when it moves from the position it’s meant to be in, which can happen when twisting or turning to lift an object, it can cause a whole world of ouch. 

Sciatica symptoms

Quinn tells us the following could be signs of sciatica:

What causes sciatica?

Sciatica isn’t picky — anyone can get it, though there are a few things that make it more likely.

‘It is suggested that pregnant women can be more susceptible to sciatica due to changing pressures on the spine and pelvis,’ says Quinn.

In fact, 50-80% of woman suffer from sciatica-like symptoms and back pain during pregnancy, especially in the third trimester — and the usual suspects can be to blame: weight gain, fluid retention, the growing uterus, the shifted centre or gravity, even the baby’s head — and, less often, a slipped disc.

‘Individuals with very high BMI (Body Mass Index) are also more likely to suffer from the condition, especially between the ages of 35 and 50,’ says Quinn.

Weight makes a difference as it increases the pressure in the lower back and pelvis, especially if it’s carried around the stomach. It figures.

That poor posture we’re getting used to when walking around and sitting at a desk, particularly when WFH and using laptops, can stress the vertebrae in your lower back as well. And you guessed it: hello, higher risk of sciatica.

It’s all about making sure we support the spine and, if it comes to it, incorporating sciatica exercises. 

What are the best exercises for sciatica?

‘There are many preventative measures which can be taken into consideration, such as leading a healthy lifestyle, take regular breaks from staying seated, sleeping on a firm mattress, maintaining good posture — including at your work space, and regular exercise,’ explains Quinn.

The best NHS-recommended sciatica exercises

The NHS advises sciatica exercises specific to the cause (which you'll need to get firmed up by your GP, first and foremost). Once you've got that nailed down, here's what you need to do.

If your sciatica is caused by piriformis, a tiny muscle in your butt, these are the sciatica exercises to try and stretch it out: