Overcoming Stress By Deep Breathing, Is It Effective?

One advice that most often comes out from the mouth of people around when they see us frantically trying to deal with severe stress is, "Calm down. Try to take a breath first. "Even though sometimes hearing it can make the heart hotter, it turns out that the ancestors' words are true too, you know!

Scientific research proves that taking a moment to be alone and take a deep breath is effective to make you more calm and relaxed. But what is the reason?

Severe stress can cause shortness of breath

When you breathe, your diaphragm tightens and moves down to make room for the lungs to grow fully filled with oxygen. Then the diaphragm will relax again and move up towards the chest cavity when you exhale. The average respiratory rate of a healthy adult in a relaxed state is 12-20 times the breath per minute.

But when we are in a stressful situation, the diaphragm is evenly distributed so we start breathing quickly and superficially. Shallow breathing causes the lungs not to get the maximum portion of oxygenated air. As a result, you become short of breath . Panic reactions and discomfort from not being able to breathe normally then make your stress level, blood pressure, and anxiety more and more.

Why to draw a powerful deep breath to deal with stress?

There are many studies that show the health benefits of proper deep breathing techniques . People who have asthma, high blood pressure, anxiety disorders, depression, insomnia, and chronic pain are reported to have improved conditions after learning to breathe properly.

The incoming oxygen replaces the carbon dioxide that comes out when we breathe deeply carrying a myriad of benefits to the body's system. Controlling breathing is reported to slow the heart rate and reduce or stabilize blood pressure. This has been associated with lower stress levels.

But it turns out the key behind the efficacy of deep breathing techniques to deal with stress both physically and mentally, is not merely the full contribution of oxygen intake obtained by the lungs. It's also from a neural pathway in the brain that controls your respiratory system.

A joint research team from Stanfod University School of Medici and the University of California found that the human respiratory system is affected by neural circuits in the brain called the pre-Bötzinger complex. This is located at the base of the brain stem called the pons. They found a group of neurons in the pre-Bötzinger complex that were in charge of sending signals to an area in the pons that regulated alertness, attention and stress.

This nerve area also influences your emotions when sighing, yawning, gasping, falling asleep, laughing, and sobbing. The researchers concluded that this area monitors your breathing pattern, then reporting their findings to other structures in the brain stem affects emotions. This is what affects your emotions when stressed.

By controlling your breathing, you focus your mind on slow, deep breathing that helps you escape from stressful thoughts and sensations. Deep breathing can calm nerves in the brain. This is another reason why deep breathing can be a powerful way to deal with stress.

How to do deep breathing techniques to deal with stress

In order to take advantage of breathing techniques to deal with stress and anxiety, it is important to practice deep breathing every day. The easiest way to do this is to first find a quiet and comfortable place to sit or lie down.

Afterwards, try to breathe normally as you normally would and place your hands on your stomach. Then take a breath slowly through your nose, allowing your chest and lower abdomen to expand until you feel your hands go up. This means that your diaphragm is moving downward to make room for your lungs to be filled with oxygenated air. Let your stomach expand until it reaches its maximum capacity.

Hold your breath for a few minutes, and then exhale slowly through your mouth (or you can pass your nose if you feel this is more comfortable). You should also feel your hands slowly coming down. Repeat for a few minutes.

Practicing deep breathing techniques every day will familiarize your body to breathe the right way. That way, when you are in a stressful situation, you will instinctively use this breathing technique to deal with stress.