Breathe In, Breathe Out: How Deep Breathing Can Help with Anxiety
Anxiety has become an all-too-common companion for many people. Whether it's work-related stress, personal challenges, or the general hustle and bustle of daily life, anxiety can creep in and take its toll on our mental and physical well-being. Fortunately, there's a simple and accessible tool at our disposal: deep breathing. Yes, I am sure you have heard that deep breathing helps with anxiety and you think, “that doesn’t work for me.” Let me share how deep breathing can work for you!
Understanding Anxiety:
Before reading about the benefits of deep breathing, I want to share that anxiety is a natural and normal response to stress. However, when stress becomes severe, chronic or overwhelming, it can disrupt our lives and overall health. When we experience anxiety, our body's fight-or-flight response kicks in, increasing our heart rate, tightening our muscles, and making us have shallow breathing. This fight-or-flight response is also accompanied with hormones like cortisol and adrenaline. Our body is prepared and ready to fight or flee. Deep breathing counters this fight-or-flight response by flipping the brain into relaxation (versus fighting or fleeing).
Create harmony in your life.
Bring attention to your breath on purpose and without judgement.
The Role of Deep Breathing:
Deep breathing is also known as diaphragmatic or abdominal breathing. Deep breathing techniques are a well-established method for managing anxiety. Here's how it works:
Oxygenation: When done correctly, deep breathing allows more oxygen to enter the body. With more oxygen, you can feel less dizzy and less short of breath. Imagine blowing up a balloon in your belly to get that deep diaphragmatic breath.
Slowing the Heart Rate: Deep breathing helps slow down your heart rate and lower your blood pressure, which helps you feel sense of calm.
Reducing Muscle Tension: Ever felt that tightness in your chest? That is a result of anxiety causes tense muscles across your chest. This can also happen in your jaw and other parts of your body as anxiety often leads to muscle tension. Deep breathing helps relax tense muscles, providing physical relief.
Clearing the Mind: Focusing on your breath helps shift your attention away from anxious thoughts, allowing your mind to calm and find clarity. This is also a great mindfulness activity.
Practical Deep Breathing Techniques:
Let's explore some simple techniques that you can incorporate into your daily life:
4-7-8 Breathing:
Inhale quietly through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth for a count of 8.
Repeat this cycle for a few minutes.
Diaphragmatic Breathing:
Place one hand on your chest and the other on your abdomen.
Inhale deeply through your nose, letting your abdomen rise while keeping your chest relatively still.
Exhale slowly through your mouth.
Focus on the rise and fall of your abdomen with each breath.
Box Breathing:
Inhale for a count of 4.
Hold for a count of 4.
Exhale for a count of 4.
Pause for a count of 4.
Repeat for several cycles.
The other good news about deep breathing, is that it is a free tool that you have access to all the time! By calming the body's stress response, reducing muscle tension, and promoting mental clarity, deep breathing can help you regain control over anxious thoughts and feelings. Remember that like any skill, it may take practice to fully benefit from deep breathing, so be patient with yourself. As you integrate these techniques into your daily life, you'll find yourself better able to navigate the challenges of anxiety with a greater sense of calm and well-being.
