Tag: breathing

Breathe Your Way to Stress-Free Living: The Power of Deep Breathing

by Roxy Functional Wellness, posted in Health & Wellness, stress management

As I continue to focus on stress management in light of April’s Stress Awareness Month, I cannot possibly leave out the importance of breathing. Breathing is an automatic process, so it can easily be forgotten as one the most important healthy habits that we can incorporate into our daily life. When we specifically talk about stress, intentional, deep breathing can play a huge role in our ability to tolerate and deal with our stress. Over time, our breathing movements become less effective, which can limit our ability to get the full impact of our breathing. Fortunately, awareness is the first step in ensuring our breathing is effective and using it as a powerful tool to help manage stress effectively.

What is Deep Breathing?

Deep breathing, also known as diaphragmatic or abdominal breathing, involves taking slow, deep breaths that engage the diaphragm. Intentional deep breathing is a technique that has been practiced for centuries in various cultures for its profound benefits on both physical and mental well-being; however, diaphragmatic breathing is actually how we should be breathing on a normal basis. Look at a toddler for example. They have their cute little bellies that move in and out when they are breathing, but as they age we see this disappear. This is unfortunate as they actually have it right! Using our diaphragm is more effective than using our accessory muscles in our upper back, shoulders, and neck. Proper breathing involves deep inhalation through the nose, allowing the abdomen to expand fully, followed by slow exhalation through the mouth. On the other hand, improper breathing, such as shallow chest breathing, can exacerbate stress and contribute to feelings of anxiety and tension. Now let’s delve into the science behind how deep breathing can positively impact our bodies and minds.

Photo by Mikhail Nilov on Pexels.com

The Science Behind Deep Breathing and Stress Management:

Diaphragmatic breathing engages the diaphragm, a dome-shaped muscle located below the lungs. When we inhale deeply, the diaphragm contracts and moves downward, creating more space in the chest cavity for the lungs to expand. This allows air to enter the lungs more fully, increasing oxygen intake and facilitating the exchange of gases in the alveoli. As oxygen enters the bloodstream, it binds to hemoglobin and is transported to cells throughout the body, providing energy for various physiological processes. Additionally, deep breathing stimulates the vagus nerve, which activates the parasympathetic nervous system, promoting relaxation and reducing stress (I think of Patrick from Sponge Bob! He is slow moving and relaxed like the parasympathetic system.). Proper breathing also encourages the release of endorphins, the body’s natural painkillers, contributing to a sense of well-being. Overall, mastering proper breathing techniques not only optimizes oxygenation but also supports overall health and emotional balance.

Let’s look at these changes in more detail. When looking at stress management specifically, here is how it works:

  1. Activates the Parasympathetic Nervous System (PNS): Deep breathing stimulates the PNS, the branch of the autonomic nervous system responsible for promoting relaxation and reducing stress. As a result, heart rate slows down, blood pressure decreases, and muscles relax, leading to an overall sense of calmness.
  2. Increases Oxygenation: Deep breathing allows more oxygen to enter the body and reach the brain, which is essential for maintaining cognitive function and clarity of thought. Proper oxygenation also supports the body’s natural detoxification processes and enhances energy levels.
  3. Triggers the Relaxation Response: Deep breathing triggers the body’s relaxation response, which counteracts the effects of the stress response. This helps lower levels of cortisol, the stress hormone, and reduces inflammation, contributing to better overall health.

“Mastering proper breathing techniques not only optimizes oxygenation but also supports overall health and emotional balance.”

Incorporating Deep Breathing Exercises:

When I first started incorporating deep breathing to my daily regimen I definitely made it way more complicated than it needed to be. Deep breathing should NOT be stressful, but rather the opposite. You do not need a special seat or special music. You actually don’t even need a lot time. You can deep breathe anywhere! I now frequently incorporate deep breathing in the morning before I get out of bed, at work when I feel stressed, or as I am laying in bed trying to go to sleep. I always encourage everyone to make it their own and find what works for them! Here are a couple of deep breathing exercises you can try to start you out:

  1. 4-7-8 Breathing: Inhale deeply through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8. Repeat this cycle for several rounds. I have found that this one is my favorite and pairs very well when I meditate as it pushes you to be in the present and focus on your breathing.
  2. Abdominal Breathing: Lie down or sit comfortably with one hand on your abdomen. Inhale deeply through your nose, feeling your abdomen rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your abdomen fall. Repeat for several breaths. This one is great if you have difficulty falling asleep!

Incorporating deep breathing into one’s daily routine can be challenging due to various roadblocks that individuals may encounter; however, remember, it does not need to be complicated. One common obstacle is finding the time amidst busy schedules and competing priorities. To overcome this, individuals can start by allocating just a few minutes each day to practice deep breathing exercises, gradually increasing the duration as they become more comfortable with the technique. Another hurdle is maintaining consistency, as it can be easy to forget or neglect deep breathing amidst the hustle and bustle of daily life. Setting reminders or integrating deep breathing into existing routines, such as during morning rituals or before bedtime, can help establish a regular practice. Additionally, some individuals may struggle with staying focused and present during deep breathing sessions, especially if they’re prone to distractions or racing thoughts. Techniques like guided meditation or mindfulness apps can provide structure and guidance, helping individuals stay centered and engaged.

Fortunately, there are numerous resources available to assist individuals in incorporating deep breathing into their daily lives. Meditation apps like Headspace (I love this one!), Calm, and Insight Timer offer guided breathing exercises and mindfulness practices tailored to various skill levels and preferences. Online tutorials and videos, such as those on YouTube or wellness websites, provide step-by-step instructions for different deep breathing techniques, allowing individuals to practice at their own pace. Books and articles on mindfulness and stress management, such as “The Miracle of Mindfulness” by Thich Nhat Hanh and “The Relaxation Response” by Herbert Benson, offer valuable insights and strategies for integrating deep breathing into daily routines. By leveraging these resources and overcoming common roadblocks, individuals can experience the transformative benefits of deep breathing for improved well-being and stress management.

Importance of Clean Air:

I wanted to take a minute to mention the importance of clean air as not only is effective breathing important to our health and stress management, but breathing in clean air is just as important. Toxins and air pollution in the air can significantly diminish the effectiveness of our breathing by compromising respiratory function and overall health. Common offenders include indoor pollutants such as volatile organic compounds (VOCs) emitted from household products like air fresheners, cleaning agents, and plug-in air fresheners. These VOCs can irritate the respiratory system, trigger allergies, and exacerbate asthma symptoms. Additionally, particulate matter from sources such as tobacco smoke, dust mites, and pet dander can further impair lung function and hinder the body’s ability to exchange gases efficiently. Prolonged exposure to indoor pollutants can lead to respiratory conditions, cardiovascular issues, and even systemic inflammation. Therefore, ensuring clean air free of toxins is essential for maintaining optimal respiratory health and supporting the effectiveness of our breathing. Opening windows for ventilation, using air purifiers, and avoiding exposure to tobacco smoke are simple steps we can take to breathe cleaner air.

Pulling It All Together

By making deep breathing a regular part of our daily routine, we can reap the numerous benefits it offers for stress management and overall well-being. Additionally, ensuring that the air we are breathing is clean—free of toxins and/or pollution can also positively affect our health. The power to reduce stress and cultivate inner peace lies within your breath. Take a deep breath in, and let the journey to a stress-free life begin.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

Published: 04/13/2024

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider.

References

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