Credit: Getty
Strong Women
Finger breathing: try this simple technique when you’re feeling stressed out
By Lauren Geall
2 years ago
3 min read
Finger breathing is a great way to relieve stress and feel more grounded when you need to calm down in the moment.
Picture the scene: you’re at work and about to head into a big meeting. You begin to feel your palms grow sweaty and your heartbeat speeds up.
You’re a keen meditator, regularly practise yoga and are always looking into new methods of self-care, but in this particular moment, you need something that’ll calm you down – fast.
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That’s where finger breathing comes in. This stress-relieving breathwork practice is quick, easy to understand and can be done anywhere – whether you need to relieve stress on the train, during work meetings or in the comfort of your own home.
What is finger breathing?
If you’re trying to wrap your head around how your fingers can be involved in a breathwork exercise, don’t worry – it’s not complicated in the slightest.
Finger breathing gets its name because it involves using your fingers as a sort of guide to regulate your breathing. You do this by tracing the outline of your fingers, using the peaks and troughs as prompts to inhale and exhale.
For example, as you’re moving up the side of one finger, you take a big inhale. Then, as you reach the top of your finger and begin to trace down the other side, you exhale. You can watch a video below to get a clear idea.
“Finger breathing is a practice used to activate your parasympathetic nervous system [which controls the rest-and-digest state] and calm your body down,” explains Jenna O’Keefe, a confidence and breathwork coach.
“Make sure to breathe in through your nose as you inhale so that your belly expands like a balloon, and exhale through the nose while your belly relaxes. The slower you trace, the better – this is your chance to relax and take your time.”
What are the benefits of finger breathing, and how does it work?
We already know that finger breathing is designed to stimulate your parasympathetic nervous system – but how exactly does it do that?
O’Keefe explains that the stress-relieving benefits associated with finger breathing are down to two main factors: the tracing and the slow, deep breaths.
“When your mind is racing, it’s not enough to just stop and meditate – you have to give your mind something to focus on,” she says.
“The gentle touch paired with the slow, deep breaths communicate to your nervous system that you’re safe – there’s no danger.”
The breathing can really help to regulate the nervous system, O’Keefe adds: “Your nervous system doesn’t communicate through words – it communicates by checking in on how you’re breathing.”
It does this because the way we breathe affects the vagus nerve – the nerve in control of our parasympathetic system. Deep, slow breaths stimulate the vagus nerve, signalling to the body that it is safe and OK to relax.
The mindful benefits of finger breathing should also not be understated: in the same way that grounding exercises get you to pay attention to the world around you, the touch and mental stimulation of finger breathing can help you to tap into the world around you and escape any racing thoughts in your head.
How and when to practise finger breathing
Credit: Getty
Finger breathing can be used to relieve stress at any time of the day, but O’Keefe recommends slotting it into your daily schedule where possible to really reap the benefits.
In the morning, it can help you to feel more awake, she says: “When you wake up in the morning, sit in a sunny spot with your face in the morning light. Practice for five to seven minutes to start energising yourself and build resilience ready for your day.”
Practising finger breathing before bed can also help you to unwind. “Dim the lights, put some gentle music on and practise this for five to seven minutes before sleep,” she recommends. “This should help to improve your sleep quality.”
Images: Getty
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