Breathing

Breathing is an automatic response of the body which is controlled by the respiratory centre of the brain.

Often when we are stressed our body enters a “flight or fight” response activated by the sympathetic nervous system, which can alter our breathing rate and pattern to shallow, light breaths (1).

In addition, when we are feeling anxious or stressed, our breathing becomes shallow and fast. Unfortunately, these shallow breaths decrease our oxygen intake and create an increase of carbon dioxide in our bodies. The lack of oxygen in our bodies & brains caused from these shallow breaths, can lead to confusion, disorientation, and brain fog.

The good news is that we have the power to change our breathing. Research shows that controlling our breath can help to manage feelings of stress and stress related conditions in our bodies.

Breath control is also used in practices such as yoga, tai chi, and some forms of meditation. Many people across the world use their breathing to help promote relaxation and reduce stress (2).

Alongside this, by focusing on taking deeper breaths, for example- inhaling for 4 seconds and exhaling for 8 seconds, we can increase oxygen to the brain, therefore reducing carbon dioxide. In turn, reversing the brain fog, calming panic, and restoring clarity to our minds (3).

Here are some powerful deep breathing techniques that you might like to try! (4)

Deep Breathing for Relaxation:

  1. Get comfortable either lying down or sitting in a chair.

  2. Take a full deep breathe in through your nose letting your belly fill with air.

  3. Breathe out through your nose.

  4. Place one hand on your belly and one hand on your chest.

  5. As you breathe in, feel your belly rise. As you breathe out, feel your belly hollow out.

  6. Take three more full, deep breaths expanding your belly with every inhale.

Breath Focus:

The process of using a picture in your mind or a word/phrase to help you relax.

  1. Close your eyes.

  2. Take a few big, deep breaths.

  3. Inhale through your nose as you imagine that the air is filled with a sense of peace and calm which travels through your entire body.

  4. Exhale through your nose releasing all stress and tension.

  5. Now use a word or phrase with your breath. As you breathe in, say in your mind, "I breathe in peace and calm."

  6. As you breathe out, say in your mind, "I breathe out stress and tension."

  7. Continue for 5 to 10 minutes.

REFERENCES:

1. Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B et al. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience. 2018;12.

2. Perciavalle V, Blandini M, Fecarotta P, Buscemi A, Di Corrado D, Bertolo L et al. The role of deep breathing on stress. Neurological Sciences. 2016;38(3):451-458.

3. Dr. Daniel Amen | Amen Clinics [Internet]. Daniel G. Amen, MD. 2021 [cited 4 August 2021]. Available from: https://danielamenmd.com/

4. Breathing Techniques for Stress Relief [Internet]. WebMD. 2021 [cited 4 August 2021]. Available from: https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques

Kara Rosker