Breath of calm: The power of breathing techniques in reducing anxiety

Introduction:

Anxiety has become a common companion in the modern world. Anxiety manifests itself in many ways, and affects people around the world. One powerful tool that is easily accessible and can be used to manage anxiety stands out among the many approaches. It’s the breath. This comprehensive exploration will explore the relationship between breathing and anxiety, uncovering its science and revealing a variety of breathing techniques which serve as anchors to the storm of anxious thought.

The Breath and Anxiety:

In order to understand the impact of breathing on anxiety, it is important to first untangle the complex dance that occurs between the body and mind during anxious episodes. Anxiety causes the body to trigger its “fight or flee” response. This is a physiological cascade that involves the release of stress-related hormones such as cortisol, adrenaline and others. This response prepares the body for a fight or flight reaction, causing the heart to beat faster, breathing to quicken, and muscles tensed.

This physiological drama is dominated by the breath. It’s often a subconscious and unnoticed action. In moments of anxiety breathing becomes shallow and rapid. This contributes to a cycle which exacerbates the mental and physical components of anxiety. The beauty of breathing exercises is their ability to interrupt this cycle and promote a shift away from the sympathetic nervous system’s “fight or flee” mode towards the parasympathetic system’s state of “rest and digestion”.

Breathing Techniques – A Symphony of Calm

Diaphragmatic Breathing:

Diaphragmatic breath, or deep belly breathing, is at the heart of many breathing techniques. This technique involves deliberately directing the breathing to the diaphragm to allow the lungs to expand. Sit or lie comfortably. Place one hand on the chest and another on the abdomen. Inhale deeply and feel your abdomen rise. Exhale slowly and with pursed lips. This technique increases oxygen intake and activates relaxation.

Breathing (Relaxing breath)

The 4-7-8 breathing technique was developed by Dr. Andrew Weil. It is a powerful tool to induce calm. Inhale through your nose quietly for four counts, then hold your breath for seven and exhale loudly through your mouth on eight. At least four times, repeat this cycle. This technique regulates the breath and calms the nervous system, while promoting balance.

Box Breathing or Square Breathing:

Box breathing is popular among military personnel and mindfulness practitioners alike. It brings attention to the breath. Inhale four times, hold your breath for four counts, then exhale four counts. Repeat the cycle. This exercise can be enhanced by visualising a square.

Alternate Nostril breathing (Nadi Shodhana).

The alternate nostril breath is a pranayama that has its roots in the yogic tradition. It aims to balance your body’s energies. Sit with your spine straight, close one nostril using the thumb and breathe deeply through the opposite. Close the other nostril using the ring fingers and exhale from the first nostril. Repeat this pattern by alternating nostrils for each breath cycle. Nadi Shodhana harmonises the two halves of the brain and promotes mental clarity and calm.

Resonant Breathing is also known as Coherent Breathing.

Resonant breathing is the practice of breathing at a certain rate in order to achieve coherence with heart rate variability. Breathing at six breaths per minute is a common ratio. Exhale and inhale five times. This technique helps to synchronise the breath and the heart. It promotes a sense of balance, while reducing physiological stress markers.

Simhasana Pranayama (Lion’s Breath):

Lion’s Breath, a dynamic breathing technique, is perfect for those who like to incorporate movement into their breathing. Inhale deeply, either seated or on your knees, and then exhale forcefully, while making the “ha” sound. This breath release is a great way to release tension from the jaw, face and throat.

Serenity and Science:

Science has proven that breathing techniques can reduce anxiety. Slow, deep breathing activates the vagus nervous system. This is a major player in the parasympathetic nerve system. This activation triggers the release of acetylcholine , a neurotransmitter which counteracts the effects of stress hormones. It also lowers heart rate and induces a relaxed state.

Mindful breathing techniques also increase the activity of the prefrontal cortical region, which is responsible for executive functions like decision-making and emotion regulation. This increased activity acts as a buffer to the amygdala overreacting to perceived threats. It reduces the intensity of anxiety.

Incorporate Breathing Techniques in Daily Life

Breathing techniques are adaptable and accessible to a variety of settings. By integrating these techniques into your daily routine, you can turn them from temporary remedies into proactive habits to build resilience against anxiety.

Morning Rituals

Start your day by breathing intentionally for a few moments. You can choose to breathe using the diaphragmatic technique, or the 4-7-8 technique. This will help you set a calm tone for your day.

Workplace Wellness:

Take short breaks to do breathing exercises during a busy workday. Box breathing or resonant breaths can help you to focus and reduce stress.

Pre-Sleep Routine:

Relax before going to bed with a relaxing breathing exercise. The diaphragmatic breath technique signals to your body it is time to relax and promotes a good night’s rest.

Mindful Commuting

Transform your daily commute to a mindful practice. Use this time to calm down instead of succumbing stress or road rage. To make your trip more peaceful, try alternate nostril breathing.

Emergency Calm

A breathing technique that you can use when anxiety hits unexpectedly is a lifesaver. Try out different breathing techniques to find the one that works best for your body during times of stress. You will be well prepared for any situation by having a set of breathing exercises in your toolkit.

Conclusion:

The symphony that is anxiety has a harmony of calmness, which offers a counterpoint to stress’ discordant notes. We’ve seen that breathing techniques are not just a physiological function, but can be a powerful tool to transform our mental and emotional health.

By incorporating these techniques into your daily life, you can regain control of your mental state. You will also be able to better navigate the complexity of modern society. Once an unnoticed life rhythm, the breath becomes a conscious force that empowers us, and is a bridge from the chaotic external world to the calm sanctuary within.

Let us embrace the profound link between anxiety and breath. The breath is always there for us, in every moment. The gentle rise and drop of our chests is a sanctuary of tranquillity, a reminder to us that we can find serenity despite the chaos in the simple rhythmic act.

Credit: xtrapharma      &      curepoint