No time for a stress relieving massage? Then take a deep breath – Now.
Have you ever noticed that when you’re stressed, your breathing becomes quick and shallow? This common response not only leaves you feeling even more anxious but also reduces the oxygen that reaches your brain. In this post, we explore how deep breathing—especially by extending your stomach to fully engage your diaphragm—can help alleviate anxiety and promote relaxation.
What Is Deep Breathing?
Deep breathing is a simple yet powerful technique that involves drawing air deep into your lungs by using your diaphragm. Unlike shallow chest breathing, deep breathing requires you to extend your stomach, allowing your diaphragm to move downward. This movement creates more space in your lungs, letting in a richer supply of oxygen that helps calm your nervous system.
Why Shallow Breathing Makes Stress Worse
When you’re under stress, your body tends to take quick, shallow breaths. This kind of breathing can lead to several issues:
- Reduced Oxygen Intake: Shallow breathing means less oxygen reaches your brain, which can impair your ability to think clearly and manage stress.
- Increased Anxiety: The lack of sufficient oxygen can intensify your stress response, making you feel even more anxious.
- A Vicious Cycle: As anxiety builds, your breathing becomes even more shallow, further reducing oxygen and exacerbating the stress response.
The Benefits of Deep Breathing
Adopting a deep breathing practice can provide significant benefits for both your body and mind:
- Alleviates Anxiety: Deep breathing helps slow down your heart rate and lowers stress hormones, creating a natural calming effect.
- Boosts Oxygen Levels: By drawing more air into your lungs, deep breathing ensures that your brain gets the oxygen it needs, which can improve focus and mental clarity.
- Promotes Relaxation: Engaging in controlled, mindful breathing can help break the cycle of anxiety and foster a sense of peace.
- Improves Overall Health: Regular deep breathing supports better circulation and can even help reduce blood pressure over time.
How to Practice Deep Breathing
Here’s a simple guide to help you get started with deep breathing:
- Find a Comfortable Spot: Sit or lie down in a quiet place where you can relax without interruptions.
- Position Your Hands: Place one hand on your stomach and the other on your chest. This helps you feel the movement of your diaphragm.
- Inhale Deeply: Slowly breathe in through your nose, allowing your stomach to expand as your diaphragm moves downward.
- Exhale Slowly: Gently breathe out through your mouth, letting your stomach fall as the air leaves your lungs.
- Repeat: Continue this pattern for several minutes, focusing on the rhythm of your breath and letting go of any tension.
A Quick Tip and some Final Thoughts
Next time you are in a traffic jam, running late and getting anxious notice how you feel and take four deep breaths, then notice how you feel again. You’ll be amazed at how quickly the breath eases tension in your body.
Deep breathing is more than just a relaxation technique—it’s a way to reconnect with your body and calm your mind during stressful moments. By making a conscious effort to breathe deeply, you can improve your oxygen intake, reduce anxiety, and break free from the cycle of stress. Give it a try, and soon you might find that every deep, mindful breath takes you a step closer to a calmer, more centered life.
Happy breathing!
