Three Breathing Practices Every Nurse Should Know

As a nurse, you are constantly on alert, handling immense stress and responsibility. This stress has the potential to take a toll on your physical and mental well-being, possibly leading to burnout and fatigue. Learning to integrate these simple yet effective breathing practices into your daily routine can be a game-changer. These practices not only help in reducing stress but also enhance your overall health and resilience.

Here are three essential breathing practices every nurse should know:

1. Diaphragmatic Breathing

What: Also known as belly breathing, diaphragmatic breathing involves fully engaging the diaphragm, the large muscle at the base of your lungs. This type of breathing encourages full oxygen exchange, slows the heartbeat, and can lower or stabilize blood pressure.

How to Practice:
1. Find a comfortable seated or lying position.
2. Place one hand on your chest and the other on your abdomen.
3. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still.
4. Exhale slowly through your mouth, letting your abdomen soften.
5. Repeat for 5-10 cycles, focusing on following the rhythm of your breath.

Benefits: This practice promotes relaxation, reduces anxiety, and improves and sleep (Liu, 2021).

 2. Box Breathing

What: Box breathing, also known as square breathing, is a simple technique used by Navy SEALs and high-stress professionals to regain control and composure. It involves equal intervals of inhaling, holding the breath, exhaling, and holding the breath again.

How to Practice:
1. Sit upright in a comfortable position.
2. Inhale through your nose for a count of 4.
3. Hold your breath for a count of 4.
4. Exhale through your mouth for a count of 4.
5. Hold your breath again for a count of 4.
6. Repeat the cycle 4-6 times or until you feel calmer and more focused.

Benefits: Box breathing helps in reducing stress, increasing mental clarity and concentration (Balban, 2023).

3. Alternate Nostril Breathing (Nadi Shodhana)

What: Alternate nostril breathing is a yogic practice that balances the mind and body by alternating the breath between the two nostrils. It is believed to increase communication between the two hemispheres of the brain, leading to a state of calm and balance.

How to Practice:
1. Sit comfortably with your spine elongated and shoulders softened.
2. Use your right thumb to close your right nostril.
3. Inhale deeply through your left nostril.
4. Close your left nostril with your right ring finger, releasing your thumb from your right nostril.
5. Exhale through your right nostril.
6. Inhale through your right nostril, then close it with your thumb.
7. Release your ring finger from your left nostril and exhale through your left nostril.
8. Repeat the cycle for 3-4 rounds. Sit with your senses for a moment. Repeat 3-4 more cycles as needed.

Benefits: This practice reduces stress, enhances lung function, and promotes mental clarity and emotional stability (Tripathy, 2019).

Integrating These Practices into Your Daily Routine

Finding time to practice these breathing techniques during your busy day might seem challenging. By using kindness, compassion, and non-judgement towards yourself, it becomes easier to remember that even a few minutes can make a significant impact.

Here are some tips:

Morning Routine: Start your day with diaphragmatic breathing for 2 minutes to calm your nervous system.
Midday Break: Use box breathing in between patients or while waiting your turn at the pyxis to recharge and regain focus.
End of Shift: Practice a few rounds of alternate nostril breathing when you first sit in your car before heading home to release stress and transition into a calmer mental space.

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Incorporating these breathing practices into your daily routine can help you manage stress more effectively, improve your health, and enhance your ability to provide the best care for your patients. Remember, taking care of yourself is not a luxury; it's a necessity. By prioritizing your well-being, you can continue to excel in your vital role as a nurse with resilience and compassion.

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For more tips on stress management and to join a community of nurses committed to well-being, sign up for our free 3-day workshop on August 5 at 7pm CT, offering 3.0 free nursing continuing education contact hours. Sign up for more information. 

Let’s breathe, heal, and thrive together. 🌺

References:

Liu, Yu, et al. "The effectiveness of diaphragmatic breathing relaxation training for improving sleep quality among nursing staff during the COVID-19 outbreak: a before and after study." Sleep medicine 78 (2021): 8-14.

Balban, Melis Yilmaz, et al. "Brief structured respiration practices enhance mood and reduce physiological arousal." Cell Reports Medicine 4.1 (2023).

Tripathy, Manoranjan, and Bisweswari Sahu. "Immediate effect of Nadi Shodhana pranayama on blood glucose, heart rate and blood pressure." Journal of American Science 15.5 (2019): 65-70.