3 Breathwork Techniques To Calm Your Cortisol

Breathing techniques have been practiced for thousands of years within the realms of yoga, shamanism and natural medicine with the purpose of impacting how we feel physically and mentally. Some of the most ancient breathing techniques – known as pranayama - are said to have been formally created in India around 1500 BCE, and many of them are still practiced today. Breathing techniques can help us feel more energised or calmer; they can support sleep and importantly in today’s world, they can reduce stress. 

Stress & Cortisol: Why It Matters

Cortisol is commonly known as the ‘stress hormone’, but there’s way more to it than that. Cortisol is a steroid hormone secreted by the adrenal glands, which sit on top of the kidneys. You’ve probably heard that we release cortisol in times of stress, but it’s also necessary for metabolism, controlling inflammation, regulating blood pressure, and supporting our circadian rhythm. The problem with cortisol isn’t necessarily cortisol itself, but the number of times we trigger it, and how long it stays circulating in the body… 

For many of us, stress is a part of daily life. A busy family and work life, deadlines, traffic, financial worries, and even blood sugar imbalances or drinking a little too much coffee can all trigger a release of cortisol and flip on the ‘stress response’ within the body. Constantly triggering cortisol means we can become stuck in a state of ‘fight or flight’, and if you have hormone imbalances or poor detoxification processes, this means your body may not be able to properly metabolise and get rid of cortisol, leaving you with chronically circulating cortisol levels and ‘chronic stress’. This can lead to:

• Low mood
• Weight gain
• Hormonal imbalances
• Irregular menstrual cycle 
• Sleep issues
• Digestive problems
• Nutrient deficiencies
• Fertility challenges

& so much more….

How Breathwork Can Help

The way we breathe has a huge impact on how we feel; often stress can cause us to breathe in a short and shallow patten, exacerbating stress, whilst consciously slowing and deepening the breath can help shift us out of the ‘stress response’ and into a ‘relaxation response’. Calming breathing techniques can help slow the heartrate, improve oxygen saturation, calm brainwave activity and reduce cortisol levels. Using breathing techniques can also improve the connection between the gut and the brain, potentially helping to reduce issues like bloating, abdominal cramping, constipation, diarrhoea and poor digestion. This gut-brain connection occurs via the vagus nerve – a long cranial nerve that starts from the brain and travels down to the gut, connecting with the throat, heart, diaphragm, and many other organs along the way. Breathing techniques can aid in ‘stimulating’ the vagus nerve, which in turn sends messages between the brain and the gut, essentially letting the body know everything is ok and there’s no need to stress. 

3 Breathing Techniques To Calm Your Cortisol

Now we know that having excessive or chronic cortisol can be damaging to our health, and that breathing techniques can help to calm it, here are 3 practices you can use to soothe your nervous system and reclaim your calmness: 

1. Coherent Breathing

A simple yet powerful technique, this method involves breathing in and out for around 5-6 seconds each. Doing this helps to improve heart rate variability, which is a key marker of heart health. It can also enhance oxygen efficiency, improve sleep quality and mental clarity, and of course it can reduce feelings of stress and anxiety. You’ll find plenty of guided videos online, or you can count your breath – inhaling for a count of 5 and exhaling for a count of 5, which can help to keep your mind focused.

2. Extended Exhale

Making your exhale longer than your inhale encourages a slower heart rate and a drop in cortisol. It’s often recommended for women giving birth to practice techniques like this to help them feel calmer amidst contractions, but it can be practiced by anyone anywhere to reduce stress and lower cortisol levels. To practice; inhale for a count of 4, then exhale for a count of 6. Repeat for a few rounds, then try extending your exhale to a count of 7 or 8, always ensuring you feel comfortable with the breaths you’re taking. 

3. Humming Bee Breath

Known within traditional yoga practices as Brahmari Pranayama, Humming Bee Breath is a powerful way to flip on that relaxation response. This breathing technique involves letting out a long ‘hmmmmmmm’ as you exhale, mimicking the sound of a bee. As the vagus nerve connects directly to the vocal cords via its branches, humming and vibrating the vocal cords stimulates the vagus nerve and helps soothe the nervous system, improving the relationship between the brain and the gut. 

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Written by Emma Newlyn