“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts.”
Thich Nhat Hanh
Several studies show that different emotions are associated with different forms of breathing, and if we change the way we breathe, we can change the way we feel. For example, feelings of anxiety, panic or fear are associated with short, rapid, irregular and shallow breathing, while the feeling of joy is associated with deep, slow and regular breathing.
In the autonomic nervous system, we have the sympathetic nervous system and the parasympathetic. Generally speaking, the sympathetic nervous system regulates many of our “fight or flight” activities, while the parasympathetic is responsible for “rest and digestion” activities, helping to calm and induce relaxation.
Changing the breathing rhythm can signal relaxation, slowing down the heartbeat and stimulating the vagus nerve, part of the parasympathetic nervous system that runs from the brain stem to the abdomen.
Importance of breathing exercises
Breathing exercises increase the amount of oxygen in our body and release toxins such as carbon dioxide. Increasing oxygen will benefit cells and tissues, make them healthier and improve their performance. With our organs healthier and functioning correctly, our immune system will strengthen, fighting bacteria and viruses better.
More profound and fuller breathing will also help our body absorb the vitamins and minerals of food better.
Breathing Techniques to Manage Anxiety
Several experts recommend breathing exercises as a way to deal with anxiety. These exercises are intended to help people decrease their heart rate and feel calmer. Below are some of the most widely used techniques.
Deep Breath
Deep breathing is simple and effective. You can do this breathing anywhere, sitting, standing or lying down.
1. Relax your belly;
2. Place one hand just below the ribs (thorax);
3. Breathe in slowly and deeply through the nose, noting the movement of the hand;
4. Exhale slowly through the mouth, noting the downward movement of the hand.
Repeat this cycle at least 8 times.
Conscious Breathing (Mindful)
Conscious breathing uses mindfulness to help people focus on the here and now.
This breathing should be done comfortably, sitting or lying down, with eyes preferably closed.
1. Inhale through the nose until the belly expands to its maximum amplitude;
2. Breathe out slowly through your mouth;
3. Once this rhythm is established, concentrate on the air entering the nose and coming out through the mouth, feeling it;
4. Note the increase and lowering of the belly as breathing enters and leaves.
As you breathe in, various thoughts come to your mind. Watch them, release them, let them go, and bring attention back to the breathing.
Continue until you feel calm, then begin to be aware of how the body and mind feel.
Diaphragmatic Breathing
Health professionals typically recommend diaphragmatic breathing for people diagnosed with chronic obstructive pulmonary disease. However, a 2017 scientific study found that it can also help reduce anxiety.
You can sit or lie down.
1. Place one hand on the belly and the other on the upper chest;
2. Inhale through the nose, focusing on the elevation of the belly;
3. Exhale with furrowed lips, focusing on belly reduction.
Repeat the cycle until you feel calm.
Breathing 4-8
This type of breathing is very effective because the parasympathetic nervous system is activated since the exhalation lasts twice as long as the inhalation. This breathing exercise should be done in a comfortable, seated or lying position.
1. Start by emptying all the air in your lungs and abdominal area;
2. Inhale deeply through the nose in 4 seconds, filling the abdominal, middle and thoracic area (giving a full, deep breath);
3. Breathe out slowly through the nose in 8 seconds.
Repeat this cycle at least 8 times, or until you feel calm.
Regular practice of breathing exercises
Regular practice in any new routine is of crucial importance to achieve the intended goals. Persistence and regularity are keys that open us the doors of new experiences necessary to our evolution and overcome our challenges.
The routine should be daily for better results, but the expected results also depend on each body, each organism as a whole, and its energy density.
Some experts say that, in general, the 3 months for achieving visible and lasting results.
Yoga Breathing and Anxiety
Check out our article on anxiety:
Anxiety: How anxiety affects life’s quality
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