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Stress and breathing techniques

Do you know that? Sometimes you just feel totally stunned, worried and don't get really down? Are you exhausted and long for a break, but your body and mind are restless? You often have the feeling that nothing helps and do not know how to escape from this state of tension. At some point, the tension can also take over and discharge, for example, in a panic attack. In order not to let it get that far, you will find a few breathing techniques below, with which you can also relax in stressful situations.

Stress influences the histamine level and the histamine levels. Due to the stress, I experience stronger symptoms - that I feel stronger symptoms and feel even more uncomfortable and limited, but also stresses me again. An apparent endless circuit. Research on humans and animals found that stress not only feels worrying, but that this can also result in serious physical and mental chronic diseases in the long run. Histamine intolerance or irritable bowel syndrome can be a result of long -lasting stress.

Some empirical studies have been able to confirm that the use of controlled breathing exercises can significantly lower your own stress level and increase general well -being.

🔹The 4-7-8 technology

There are a variety of guided videos on this technology on the Internet. In the App Store and Play Store you can also find both free and paid apps that use a kind of blowing balg to visualize when you should inhale, pause and exhale. Just search for the keywords "breathing", "breathe", "breathe" or "Breathing" and then see if it is your preferred technology.

The execution works like this:

  • First go into a quiet position in which you feel comfortable. It is advisable to sit or lie.
  • First breathe deeply through the nose for 4 seconds when the mouth is closed.
  • Hold your breath for 7 seconds if possible without cramping.
  • Now breathe out the whole air vigorously through the mouth.

At first, no more than four passes are recommended. At the beginning it can feel very strange and you can even get dizzy. So stop immediately when you feel uncomfortable and better not carry out the exercise while standing. If these seconds are too much, you can also shorten the situation with each other to 2 - 3.5 - 4.

With more frequent use of the technology, however, the body will get used to it and, using this exercise, will bring the sympathetic and parasympathicus into balance and thus ensure less tension and restlessness. This also applies to the following two techniques.

🔹Deep abdominal breathing

A study from 2019 to investigate the effectiveness of abdominal breathing to minimize mentally and physical stress (DOI: 10.11124/JBISRIR-2017-003848) showed very clearly that the application of this technology contributes to better well-being. For the study participants, the measured stress level decreased, among other things, the measured stress level, the respiratory rate was no longer as fast or hectic and the blood pressure also stabilized or decreased.

Harvard Health also has an understandable guide for this technology:

* from https://www.health.harvard.edu/mind-and-mood/mindfulness-can-help-you-tame-fears-and-worries

  • Breathe out while you [inside] up to 4
  • Hold your breath while counting up to 4
  • Breathe in while you count up to 4
  • Hold your breath while counting up to 4


🔹Boxing

Repeat this as often as it feels good for you. However, start rather small and increase the duration after a while. In the beginning, like the 4-7-8 technology, this can be quite difficult and may feel strange. Feel deeply into you during breathing and try to feel what this exercise does with you and your body. Stop if you feel uncomfortable.

If you would rather be guided by a video or an audio, you can also search for a suitable one on YouTube or in the App Store and Play Store.

Weiße Kunststoffdose mit Schraubdeckel und Etikett in Blau und Weiß. Oben der Markenname „HistaBalance®“, darunter der Produktname „Stress lass nach“. Beschriftung: „1 Monatspackung – 30 Kapseln“ und „starke Nerven im Alltag“. Unten Angaben zur Zusammensetzung: „Nahrungsergänzungsmittel mit Ashwagandha, Passionsblume und Vitamin B12“. Goldfarbener Streifen am unteren Rand.

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Sources/disclaimer

Sources on the connection between histamine and stress:

  • https://link.springer.com/chapter/10.1007/7854_2021_262
  • https://pubmed.ncbi.nlm.nih.gov/569863/
  • https://pubmed.ncbi.nlm.nih.gov/10917464/
  • https://academic.oup.com/cardiovascres/article/55/1/150/291633?login=false

Sources on the connection between stress reduction and breathing exercises:

  • https://link.springer.com/chapter/10.1007/7854_2021_262
  • https://pubmed.ncbi.nlm.nih.gov/31436595/
  • https://journals.lww.com/jbisrir/Fulltext/2019/09000/Effectiveness_of_diaphragmatic_breathing_for.6.aspx
  • https://www.health.harvard.edu/healthbeat/learning-diaphragmatic-breathing
  • https://www.health.harvard.edu/mind-and-mood/mindfulness-can-help-you-tame-fears-and-worries
  • https://www.zentrum-der-gesundheit.de/news/gesundheit/allgemein-gesundheit/4-7-8-atemtechnik

Disclaimer:
We have to point out that all information relates to traditional knowledge, studies and opinions and experiences of therapists and literature. Our contribution cannot replace medical healing treatment with the diagnosis and therapy of a doctor. We cannot give a healing promise either. It is primarily about passing on information. In the event of serious illnesses, non -explanatory symptoms and uncertainty, you should see a doctor. The treatment methods mentioned are used for your own dangers!

Thomas und Michaela Zinser, Gründer von Histaminikus, sitzen lächelnd nebeneinander auf einer Steinstufe vor einer Backsteinmauer mit Blick auf eine Landschaft. Neben ihnen stehen mehrere Histaminikus-Produkte, darunter Gewürzdosen und Papiertüten.

From those affected for those affected

We are Thomas and Michaela Zinser, founder of Histaminikus.

Because of the own histamine intolerance of Michaela and our son, we founded Histaminikus. The frustration does not find any suitable histamine food has spurred us to develop low -histamine food.
We would like to give you back a piece of quality of life. Feel free to look around with us.

Kind regards
Thomas and Michaela

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