Why deep breathing reduces stress & anxiety by Jill Ruttenberg, RH, AHG
“Take a deep breath!” We hear this advice over and over again, in yoga class, in meditation sessions, from our boss, from our mom. And when we do it, we feel better.
In our often stressful, fast-paced modern life, with so much to juggle and the added anxiety of witnessing upsetting world events and injustices, it is not easy to stay balanced. Of the many strategies available, it is interesting that deep breathing stands out as a remarkably simple yet powerful tool. In fact, in one study by the U. of Arizona, a program called Sky Breath Meditation was compared to more cognitive stress-reduction tools (such as how to change your mindset, and think more positively), and the breathing/meditation technique was more effective and long-lasting.
The ability to deepen the breath seems to be part of the grand design of human physiology. I often tell our guests during yoga class that “Your breath is your best friend. It is always there for you.”
But what is actually happening when we take a deep breath? Why does it help us relax? The answer, involves our physiology, and is not quite as simple as the action of breathing itself, but let’s delve in. You have probably heard about the SYMPATHETIC NERVOUS SYSTEM, which I don’t find all that sympathetic. It is that “fight or flight” rush of adrenaline and cortisol that comes up when we encounter a life-threatening situation. While our daily worries may not actually put us in danger, that sympathetic nervous system is often still triggered, keeping some of us in a nearly constant state of stress.
To counteract this surge, however, the PARASYMPATHETIC NERVOUS SYSTEM (sometimes called the “rest and digest” response) gets activated, mostly through stimulating the vagus nerves (from the brainstem to the intestines) which play an important role in telling the body to relax. Deepening and slowing down your breathing activates this aspect of your nervous system, resulting in reduced Heart rate, a drop in blood pressure, better digestion and muscle relaxation. It shifts your whole Being from a state of agitation into a peaceful mode.
If you have a SmartWatch or an Oura Ring that measures HRV (HEART RATE VARIABILITY), you can monitor the changes and whether your HRV is high or low. HRV measures the normal changes that occur between heartbeats. High HRV is generally associated with better resilience to stress. Deep breathing increase HRV, which makes your nervous system more adaptable. Studies show that individuals who regularly engage in deep breathing practices have consistently higher HRV, and are better able to manage stress and recover quicker from emotional upsets. So, these practices not only help in the moment, but also strengthen our minds for stress that might occur in the future.
THE BALANCE BETWEEN OXYGEN AND CARBON DIOXIDE in the bloodstream changes when we are stressed or anxious. In that state, our breathing is shallow and is centered in the chest, and we release more carbon dioxide, which can cause more anxiety. Slower, fuller breathing, by contrast, where your breath is going to the abdomen and diaphragm, corrects this imbalance by giving you better oxygen intake for more energy and mental clarity. It is this shift from rapid, shallow breathing to deeper, diaphragm breathing that is what starts the calming effect. Also, maintaining the right levels of carbon dioxide keeps you calm and more emotionally stable.
And what about the mind? Well, just reading about the autonomic nervous system and the way our bodies react to stress ought to tell you that the mind is never separate from the body. It is something proven to me again and again, in my many years of practice. We are Whole Beings, and all our physiological and psychological parts work together.
For decades now, countless studies have been done on meditation and deep breathing as a reliable practice to calm and focus the mind. The result of one such early study in the 1970’s by Dr. Herbert Benson produced a phrase called the “Relaxation Response,” basically the opposite of the stress response, where it was determined that in addition to the above-mentioned benefits, deep breathing quiets brain waves.
When we pay attention to the breath going in and out slowly, we create an attitude of mindfulness where intrusive thoughts and worries seem to float away. With consistent practice, we can break the cycles of constant rumination and create space for positive thought and emotional well-being.
Whether you have a regular meditation practice or not, incorporating deep breathing into daily routines can help you remain more present and focused in your moments, make decisions easier, and feel more empowered to stay balanced in the face of stress. Taking that “pause” between activities to take even just three deep breaths, many times during the day, can make a huge difference in your health.
And if you’d like something you can do on a regular basis, try this: It’s my favorite breathing technique, the 4-7-8 breath. Several studies have shown that this method, which has its roots in Yogic Pranayama and was popularized by Dr. Andrew Weil, when done consistently, actually rewires the brain to make you less anxious. It’s easy!
- Have your tongue loosely in place at the roof of your mouth
- Breathe in through your nose for 4 seconds
- Hold your breath for 7 seconds
- Breathe out through your mouth with pursed lips like you are blowing out a candle
- Repeat so you do it 3 times in a row, twice per day.
Please remember: Your breath truly IS your best friend. It is always there for you.
If this article has helped you understand the benefits and mechanics of deep breathing, please take a moment to “like” it or comment.
Jill Ruttenberg, RH, Co-Owner & Wellness Director of AmaTierra Retreat & Wellness Center in Costa Rica, is a professional nutritionist, certified practitioner of Traditional Chinese Medicine, and clinical herbalist registered with the American Herbalist Guild. She is also an experienced massage therapist, energy healer and Hatha yoga instructor. The Wellness Center at AmaTierra is Jill’s living dream, the fruition of decades of training, practice and experience in natural medicine and the healing arts.