During stressful periods, one of the most common pieces of advice you might hear is to take a deep breath and allow yourself to calm down. Many mindfulness guides and advisors recommend deep breathing because it is known to help relieve stress, reduce anxiety or tension, and activate the body’s relaxation response.
However, following this advice isn’t always effective for many individuals. If you have an anxiety disorder or a respiratory condition, taking a deep breath can make anxiety worse.
Understanding the impact of breathing on your body and nervous system can help you appreciate the benefits of deep breathing. If you find deep breaths challenging, there are techniques and methods you can learn to achieve similar benefits from breathing exercises.
How Breathing Affects the Nervous System
Studies have confirmed that breathing directly and indirectly affects the central nervous system (CNS). The breathing cycle regulates the amount of oxygen (O₂) and carbon dioxide (CO₂) in the bloodstream. Because the brain requires oxygen to function, regulating breathing directly affects the brain and indirectly affects many other bodily functions.
For example, deep breathing techniques stimulate the vagus nerve, helping the brain send relaxation signals. They can also help the body regulate itself into a calmer state by reducing the heart rate, decreasing muscle tension, and lowering blood pressure levels.
Fast and rapid breathing triggers the sympathetic response system, also known as the fight-flight-freeze response. It primes the brain into a more alert state and helps the rest of the body respond to a potential threat with faster breathing and higher tension.
Standard Deep Breathing and Relaxation Techniques
Many breathing exercises and techniques promoting bodily relaxation have been developed to help individuals control stress and anxiety. Most of these exercises require a few minutes daily, making them easily fit into most schedules. Here are some of the most common ones and how to practice them:
Diaphragmatic Breathing
This technique, also called belly breathing, is designed to help people use their diaphragms correctly. To perform this breathing technique, start by lying on your back, with your head on a pillow, with your knees bent slightly. Then, follow these steps:
- Place one hand flat on your upper chest, over your lungs. Then, place your other hand under your ribcage. You should be able to feel the movement of your diaphragm.
- Inhale through your nose, slowly and progressively, until you feel your belly rise in your hand.
- Keep the other hand as still as possible.
- Purse your lips, then exhale slowly and progressively. You should feel your abdominal muscles tighten slightly.
- Repeat for 5 to 10 minutes.
4-7-8 Breathing
The 4-7-8 breathing technique is based on traditional pranayama, the breathing exercises found in yoga. It is a simple, three-step breathing technique that can be performed in nearly any situation, environment, or posture.
The name of this breathing technique comes from its three simple steps:
- 4. Inhale for four seconds through the nose
- 7. Hold your breath for seven seconds
- 8. Exhale for eight seconds through the mouth, with your lips pursed open
Repeat the cycle four to five times or until five minutes have elapsed. The 4-7-8 breathing technique, a rhythmic form of breath control, is beneficial for managing anxiety, diminishing feelings of anger, and helping in falling asleep.
When first attempting this breathing technique, it’s common to experience lightheadedness. Therefore, it’s advisable to practice it while seated or lying down.
Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is a breathing and relaxation technique designed in the 1920s to help ease feelings of anxiety by tensing and relaxing muscles. A complete PMR session should take 10 to 20 minutes and be conducted daily.
To prepare for a PMR session, sit or lie down comfortably, such as in a chair, a sofa, or a bed. Then, follow these steps:
- Inhale slowly and contract a muscle group for 5 to 10 seconds, tensing it up.
- Release the tension suddenly while exhaling.
- Pause for 10 to 20 seconds.
- Move on to the next muscle group and relax.
The muscle groups to work through and the tensing methods for each are as follows:
- Hands and forearms. Clench your fists tightly
- Upper arms. Flex your biceps
- Shoulders. Shrug your shoulders up toward your ears
- Face. Tighten your facial muscles by scrunching
- Neck. Tilt your head back until you feel your neck muscles stretching
- Chest. Take a deep breath until you feel your chest expanding
- Abdomen. Tighten your abdominal muscles by pulling in your belly
- Buttocks. Squeeze your buttocks together tightly
- Thighs. Tighten your thigh muscles by straightening your legs and lifting them up
- Calves. Extend your toes upwards, then flex your feet downwards until you feel the calf muscles stretching
When Deep Breathing Can Be Good Advice
In many cases, deep breathing exercises and relaxation techniques can be beneficial. Here’s when you should consider them:
- Managing stressful situations. Deep breathing techniques are an effective solution for managing or alleviating feelings of stress or anxiety. They can help if you feel stressed or anxious before giving a public speech, attending an important meeting, or passing an exam.
- Reducing anger and frustration. Deep breathing can help you calm down and recenter yourself if angry or frustrated. It allows you to regain control of your emotions before responding to a challenging situation.
- Treating specific breathing disorders. Appropriate deep breathing techniques can help people with particular breathing challenges. For example, a 2020 study revealed that diaphragmatic breathing is effective in people with breathing trouble due to Chronic Obstructive Pulmonary Disease (COPD).
Depending on your condition, your doctor may prescribe specific deep breathing techniques to help you breathe more comfortably. - Promoting general wellness. Regular deep breathing exercises can be beneficial even during non-stressful periods. As long as you don’t have any conditions or disorders recommended against it, they offer an excellent way to relax, release muscle tension, and improve overall well-being.
When Can Taking a Deep Breath Do More Harm Than Good?
Although deep breathing exercises and relaxation techniques can be effective for many individuals, they are not suitable for everyone. Specific medical conditions or disorders can make these techniques harmful. Avoid deep breathing techniques if you have any one of these conditions:
- Chronic hyperventilation syndrome (CHS). People with chronic hyperventilation syndrome regularly and persistently breathe faster or deeper than the body requires. It can cause dizziness, shortness of breath, anxiety, nervousness, fatigue, and disturbed sleep.
Practicing deep breathing can make the anxiety worse if you have CHS, potentially resulting in anxiety attacks. Consult a doctor to determine which techniques are safe for you and how often to practice them. - Panic and anxiety disorders. Certain people with panic disorders or severe anxiety can become hyper-aware of their breathing patterns. For example, unguided deep breathing can make anxiety worse by causing you to hyperfocus on your own breathing, exacerbating anxiety levels instead of alleviating them.
If you have a panic or a severe anxiety disorder, or if focusing on your breathing makes you anxious, do not participate in unguided deep breathing. Always consult a medical professional first, such as a therapist or a breathing instructor. They can provide the guidance you need to practice these techniques safely. - Cardiac disorders. Performing deep breathing exercises can place undue stress on your heart if you have certain disorders or cardiac conditions. Examples include arrhythmia, congestive heart failure (CHF), and heart valve diseases like aortic stenosis. Symptoms include discomfort, shortness of breath, or sensations of chest pain.
It is also best not to practice deep breathing techniques shortly after a heart attack unless recommended by your doctor during cardiac rehabilitation. This is because these techniques can potentially cause similar amounts of stress on your heart as certain forms of physical activity.
How to Get the Benefits of Breathing Exercises Without Deep Breathing Techniques?
If your condition prohibits you from performing deep breathing exercises, your doctor or medical professional may recommend alternative solutions with similar benefits, such as:
- Yoga practice. Practicing yoga combines relaxing physical postures (asanas), controlled and low-intensity breathing exercises (pranayama), and meditation and mindfulness. It can provide many of the same benefits as deep breathing exercises while being less strenuous on your heart or lungs.
- Tai chi practice. Tai chi is a Chinese martial art often described as “meditation in motion.” It combines meditative practice, mindfulness exercises, and gentle, focused movements. Tai chi exercises are generally slow and non-strenuous, and studies have shown they can reduce stress, improve balance, boost flexibility, and strengthen and relax the body.
- Regular walks. While virtually any form of exercise can benefit the body and mind, walking is one of the most cost-effective. Walking, especially in natural or relaxing environments, requires no equipment or guidance, yet it can have a calming effect on the mind. Besides promoting fitness, regular walks are proven to improve mood and reduce feelings of anxiety and depression.
Take Control of Your Anxiety with the Mind Health Group
Taking a deep breath can help many people control feelings of anxiety and stress. However, if you find that deep breathing makes your anxiety worse, reach out to the Mind Health Group.
Our team of therapists and medical professionals can assess your situation and provide personalized guidance. We can help you find breathing exercises tailored to your conditions or disorders or research anxiety-free alternatives. Contact us today to learn more or to schedule an appointment.
