Breathing Exercises for Glowing Skin: The Connection Between Stress and Beauty
Breathing exercises for glowing skin may seem like a joke, but stress plays a significant role in skin health. According to the American Psychological Association (APA), nearly two out of five Americans rated their mental health as only fair to poor at the end of 2022, up from 31 percent the year before. More than one in four reported experiencing more stress at the start of 2023 than the previous year. Unfortunately, stress wreaks havoc on your skin. But, deep breathing exercises may help counteract stress and promote healthy, radiant skin.
We are learning more and more about the intricate relationship between psychological stress and skin problems. Recent studies have revealed that stress hormones such as cortisol, adrenaline, and norepinephrine can negatively affect the skin, causing immune changes that lead to inflammation, reduced blood flow, dryness, blemishes, and rashes. Stress also suppresses the immune system and increases the risk of anxiety and depression.
According to Harvard Health, the skin contains immune cells that react negatively to changes in the immune reaction, triggering issues such as psoriasis flare-ups, allergic reactions, and even infections. High cortisol levels associated with chronic stress also impair skin barrier functioning and promote premature aging. So, when you experience stress, expect to see more redness, rashes, itching, dullness, fine lines, and wrinkles.
The Benefits of Deep Breathing Exercises
One of the first symptoms humans display when they’re stressed is shallow breathing. This type of breathing stimulates muscle tension and further exacerbates the stress response. Deep breathing or diaphragmatic breathing, on the other hand, changes the focus of the breath from the chest to the stomach. Deep breathing encourages full oxygen exchange, slows the heartbeat, stabilizes blood pressure, and decreases the concentration of stress hormones responsible for impeding healthy skin function.
According to the University of Pittsburgh Medical Center (UPMC), deep breathing allows you to rapidly increase the amount of oxygen in your blood to a much greater extent than chest breathing. In a study by the University of Arizona, scientists found that combining deep breathing exercises with meditation is more effective at reducing stress and boosting mood than conventional cognitive strategies for stress management.
Breathing Exercises for Glowing Skin
If you want to try deep breathing exercises for healthier skin, you have nothing to lose. Deep breathing exercises are simple to do, require no extra equipment, and can be done anywhere anytime. You only need to find an exercise that works for you and practice it regularly for at least a week to see an improvement.
1. The 4-7-8 Method
Dr. Andrew Weil promotes the 4-7-8 breathing exercise as an excellent way to relax and reduce stress. You can do the exercise in any position, but sitting with your back straight works best when learning it. Place the tip of your tongue against the roof of your mouth just behind your front teeth and exhale through your mouth, making a whooshing sound. Close your mouth and inhale quietly through your nose while counting from 1 to 4. Hold your breath for a count of 7, then exhale through the mouth, making the whooshing sound for a count of 8. Repeat the process three more times for a total of four breaths. Dr. Weil emphasizes the 4:7:8 ratio for proper benefits.
2. The 5-5 Breath
The 5-5 breathing exercise helps to slow down your breath when you are feeling stressed or worked up. Focus on the natural rhythm of your breath, and for one minute, breathe in for four seconds and out for four seconds. For the next minute, breathe in for five seconds and breathe out for five seconds. For the third minute, breathe in for six seconds and out for six seconds. You can gradually return the time to 10 seconds for each breath. Perform this exercise for five minutes to 20 minutes.
3. Straw Breathing
This technique involves breathing through a straw, bringing a cooling sensation throughout the body. If you feel hot or angry, this exercise can help calm your nerves. Begin by contorting your mouth into a tight “O” shape, as if you’re blowing a kiss. Inhale through the straw or “O” shape and pause for a beat, holding your breath. Exhale through the straw or the “O” shape. Repeat several times until you feel calmer.
4. Finger Breathing
The finger-breathing exercise helps you focus on a present moment when you’re feeling overwhelmed. Start by sitting in a comfortable position and place your left hand facing palm up on your lap. As you inhale, use your right hand to trace up your thumb with one finger. As you exhale, trace your thumb in a downward motion. Repeat with each of your fingers until you’ve traced through all five, or until you feel calm. Take your time with each finger and complete each inhale and exhale.
In conclusion, breathing exercises can promote healthy, glowing skin by reducing stress, boosting mood, and increasing oxygen levels in the blood. Deep breathing techniques such as the 4-7-8 method, the 5-5 breath, straw breathing, and finger breathing are easy to do, don’t require any extra equipment, and can be done anywhere, anytime. So, the next time you experience stress and skin issues, don’t hesitate to try out some deep breathing exercises for healthier skin.
