How deep breathing can reduce stress
Deep breathing exercises performed regularly can help manage the symptoms and signs of stress. Through practicing deep and diaphragmatic breathing, we can re-learn how to fully supply our body with the oxygen and nutrients it requires.
By HEALTH BREAKS
Do you ever tune in to your breathing and notice it’s very shallow? Do you then notice feelings of tension in your muscles, particularly around your neck, shoulders and chest? As we face uncertainties of ongoing lockdowns and restrictions, checking in to these signs builds your awareness and helps you to implement some self-management practices. Here’s how stress can impact us physically and mentally and what we can do about it to prevent it escalating.
Feelings of stress and anxiety can trigger a ‘fight or flight’ response and the intensity of this can vary. A high intensity response involves a dramatically increased heart rate, breathing rate and fast and intense actions. This reaction can occur as a response to acute events such as accidents and other emergencies. At the other end of the spectrum, chronic stress and anxiety can cause a low intensity stress response characterised by shallow, rapid breathing, sweaty palms, increased heart rate, nausea and a lack of concentration. If left unchecked, this can become a chronic state and increase risk factors such as blood pressure and reduced mental function. One of the reasons for this is sub-optimal oxygen supply to the brain.
Deep breathing exercises performed regularly can help manage the symptoms and signs of stress. Through practicing deep and diaphragmatic breathing, we can re-learn how to fully supply our body with the oxygen and nutrients it requires.
As adults we often function in a slightly tense state. In our early years of life, we naturally relaxed our abdomen to allow full and deep breathing using our diaphragm, as adults, we tighten our abdominal muscles and utilise a small portion of our lungs to draw air in and out. Our challenge is to consciously notice our breathing and build a practice of deep breathing daily . Breathing with intention on a regular basis can increase the likelihood of this becoming the new ‘normal’.
When a person is relaxed, they breathe through their nose in a slow, steady and gentle way. This deliberate breathing pattern calms the nervous system that controls the body’s involuntary functions.
What are the benefits?
Controlled and relaxed breathing can cause physiological changes that include:
- lowered blood pressure and heart rate
- reduced levels of stress hormones in the blood
- reduced lactic acid build-up in muscle tissue
- balanced levels of oxygen and carbon dioxide in the blood
- improved immune system functioning
- increased physical energy
- increased feelings of calm and wellbeing
There are many breathing styles and exercise you can perform to gain the benefits from deep breathing. From diaphragmatic breathing to box breathing. Health Breaks at work that are dedicated to practicing deep breathing methods, even for just a few minutes daily, can prevent stress and tension building. Taking a break will shift your consciousness to the present and turn your focus inward, allowing you to offer yourself some self-care.
Here is one of our favourite Health Breaks breathing exercises for you to try. Block out a few minutes each day this week and give this exercise a try.
888 Breathing Pod. This is from the Mind pillar of health on healthbreaks.app
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