Every day we breathe about 22,000 times. Our breath, and our lungs, are incredibly fundamental to the functioning human body. Yet, how often do we pause to think about the way we breathe? Breathing is a fundamental aspect of life, something we do every moment, often without giving it a second thought. With each breath in, our lungs are filled with oxygen-rich air that fuels every bodily function, from your pumping heart to your flexing muscles and everything in between.
In today's fast-paced world, stress and anxiety have become common companions for many of us. While there are countless remedies and strategies to combat these feelings, one often overlooked tool is as natural as it gets: our breath. In this article, we'll delve into the profound impact of breathing on our emotional and mental well-being and how you can harness its power.
In this article:
Why Breathing Matters
Breathing is an essential part of our existence. Beyond its primary function of oxygenating our bodies, it plays a pivotal role in regulating our emotions, especially during moments of heightened stress or anxiety. Have you ever noticed how your breath changes when you're anxious compared to when you're relaxed? There's science behind that.
The Brain-Breath Connection
When emotions like stress, anxiety, or anger take over, our logical and rational thinking, governed by the prefrontal cortex, often takes a backseat. This makes it challenging to think clearly or interact with others in an emotionally intelligent manner. However, this is where the art of controlled breathing shines.
Research has shown that our emotions and breathing patterns are intricately linked. Joyful moments are characterised by deep, slow breaths, while anxious ones result in shallow, rapid breathing. By consciously adjusting our breathing patterns, we can influence our emotional state (1).
Breathing Practices
Controlled breathing practices such as diaphragmatic breathing or "belly breathing" are rooted in ancient spiritual traditions like yoga and Tai Chi and have been used for millennia to balance emotions and reduce long-term stress (2). There are also short-term benefits, such as Lamaze breathing during childbirth to enhance relaxation and decrease pain perception. Controlled breathing can also help in the acute alleviation of panic attacks (1)
Breathing: The Natural Calmer
Changing our breathing rhythm can induce a state of relaxation. This shift activates the vagus nerve, part of the parasympathetic nervous system responsible for the body's "rest and digest" functions (3). This is in contrast to the "fight or flight" reactions governed by the sympathetic nervous system. By engaging the calming parasympathetic system through deliberate breathing, we can regain our composure, elevate our mood, and restore rational thinking (2).
A Simple Breathing Exercise
Want to experience the calming effects of controlled breathing?
Try this: Inhale for a count of four, then exhale for a count of eight. Repeat this for a few minutes. Remember, during moments of agitation, focus on extending your exhales. This simple technique can be a game-changer in stressful situations.
Guided Breathing: There are numerous apps, including Headspace, that offer guided breathing sessions. These sessions are led by experts who provide step-by-step instructions, making it easier for beginners to get started. Try one of their free guided meditations
The Long-Term Benefits
While short breathing exercises offer immediate relief, establishing a daily breathing routine can have lasting benefits. Such practices strengthen our nervous system's resilience, ensuring we're better equipped to handle life's challenges.
In Conclusion
While the benefits of breathing exercises are evident, and being able to utilise and control our breathing is a cost-free and effective way to immediately improve our emotions. But consistency is key. It's advisable to set aside a few minutes each day to practice. Whether it's during a break at work, before bedtime, or as part of a morning routine, regular practice can lead to noticeable improvements in mental clarity, emotional regulation, and overall well-being.
Sources:
1. Ashhad, S., Kam, K., Del Negro, C. A., & Feldman, J. L. (2022). Breathing rhythm and pattern and their influence on emotion. Annual Review of Neuroscience, 45(1), 223-247. https://doi.org/10.1146/annurev-neuro-090121-014424
2. Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., Wei, G. X., & Li, Y. F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in psychology, 8, 874. https://doi.org/10.3389/fpsyg.2017.00874
3. Melnychuk, M. C., Dockree, P. M., O'Connell, R. G., Murphy, P. R., Balsters, J. H., & Robertson, I. H. (2018). Coupling of respiration and attention via the locus coeruleus: Effects of meditation and pranayama. Psychophysiology, 55(9), e13091. https://doi.org/10.1111/psyp.13091
