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by Kim
You probably don’t give your breath much thought.
The respiratory centre of the brain controls our breathing, which is an automatic function of the body. When you need it, it’s always there, in the background.
However, paying greater attention to how you breathe might have a significant impact on your stress levels. As part of the ‘fight-or-flight response,’ our breathing rate and pattern vary when we are agitated. So, when you’re tense or nervous, your breathing will often become shallow and irregular.
Deep breathing (also known as diaphragmatic breathing) allows more air to enter your body, which can help calm your nerves and reduce stress and anxiety. It can also aid in the improvement of your attention span and the reduction of pain.
How breathing can calm the body and mind
Breathing’s fundamental function is to take oxygen and exhale carbon dioxide through the lungs. The diaphragm (a strip of muscle beneath the lungs) and the muscles between the ribs are the muscles that control lung movement.
A person’s breathing rhythm changes when they are stressed. A nervous individual usually takes shallow breaths, using their shoulders to breath rather than moving air in and out of their lungs through their diaphragm. This type of breathing throws off the body’s gas equilibrium.
As an example, hyperventilation, or shallow over-breathing, can prolong anxiety by worsening stress-related physical symptoms. However, some of these sensations can be alleviated by controlling your breathing.
The relaxation response
When a person is calm, they breathe slowly, evenly, and gently through their nostrils. The nervous system appears to be calmed by deliberately replicating a relaxed breathing pattern.
Controlled breathing can result in physiological changes such as:
- lower heart rate and blood pressure
- lower stress hormone levels in the blood
- reduced build-up of lactic acid in muscle tissue
- balanced carbon dioxide and oxygen levels in the blood
- improvement in immune system functioning
- increase in energy
- increase in feelings of wellbeing and calmness
Breathing exercises help with relaxing since they simulate how your body feels when it is relaxed.
Deep breathing is one of the most effective methods for reducing stress in the body. The reason being that deep breathing sends a signal to your brain to relax and calm down. This message is then sent to your body by your brain.
When you breathe deeply to relax, any symptoms of stress, such as an elevated heart rate, rapid breathing, and high blood pressure, all begin to decrease.
Why give deep breathing a go?
As an overview, here are three quick reasons to give deep breathing a go to help with your anxiety:
- The way you breathe has an impact on your entire body. Breathing exercises can help you relax, de-stress, and relieve stress.
- Breathing exercises are simple to do. You can do them whenever you want, and no additional equipment is required.
- You can try different types of breathing exercises to see which ones work best for you.
Special considerations
Concentrating on your breathing might cause panic and hyperventilation in certain people. If this happens to you, find another way to unwind.
If you are still struggling to remain clam and displaying signs of stress and anxiety, it may be time to speak with a stress management professional, such as psychologist. At Positive Mind Works, we have a team of widely experienced psychologists, particularly in the areas of stress, anxiety and depression. If you are interested to learn more, why not call our friendly reception team on 1800 327 477. Alternatively, book your first appointment here and get started on your journey back to wellness.
