How Breathing Techniques Reduce Stress and Anxiety
Anxiety doesn't just affect your brain; it impacts your entire body. Feel your heart racing, your breath quickening, muscles tightening, and maybe even dizziness setting in? That's your body reacting to stress.
With ongoing stress or anxiety, your sympathetic nervous system (SNS)—the body's stress “fight or flight” response system—shifts into high gear to manage the stress. But there's a counterbalance – the parasympathetic nervous system (PNS) the “rest and digest” mode helps to calm things down. In a healthy, relaxed person, heart rate naturally fluctuates, increasing during inhalation and decreasing during exhalation—a phenomenon known as respiratory sinus arrhythmia (RSA) (Gilbert, 2002). Variations in heart rate are good for your overall health and helps the body adapt to stress and to self-regulate (Khazan, 2013).
RSA reflects the activity of the parasympathetic nervous system, which is important for calming the body (Gilbert, 2002). Steven Porges' polyvagal theory (1995) attributes RSA to the vagus nerve, highlighting its role in regulating heart rate during exhalation (Khazan, 2013). The vagus nerve, a major nerve extending from the brain to the large intestine, activates the parasympathetic system, promoting a state of wellbeing through the “rest and digest” mode (Khazan, 2013).
The good news is that activating the vagus nerve can shift you back into a parasympathetic mode. Did you know that simply adjusting your breathing can activate the vagus nerve? This is why breathing retraining is effective; it activates the parasympathetic system to reduce arousal levels, effectively managing anxiety (Hamblen & Mueser). When you relax, your heart rate slows, breathing stabilizes, muscles relax, and blood pressure normalizes (Khazan, 2013).
Applying the insights of polyvagal theory, effective stress management can be achieved by remembering to take a normal breath and exhale slowly. Breathing techniques where the exhalation is longer than the inhalation stimulate the vagus nerve. Remember, it's exhaling that's linked to relaxation, not inhaling.
Learning the breathing retraining technique during stress requires daily practice (Hamblen & Mueser, 2021). Practicing when calm helps to effectively use it during stress. Start by getting comfortable with the skill in relaxed situations, then apply it during stressful moments like arguments (Hamblen & Mueser, 2021). Regular practice is essential, but remember, while breathing exercises aid relaxation, using them to avoid anxiety-provoking situations can hinder progress. They should complement treatment, not serve as a crutch prolonging anxiety (Hofmann, 2020)
Here's an example protocol you can use. Remember, always consult your medical provider before implementing new protocols.
Breathing Guidelines
Inhale normally through your nose, keeping your mouth closed.
With your mouth closed, simple exhale through your nose.
During exhalation, whisper a calming word like "calm" or "relax" slowly, for instance: "c-a-a-a-a-a-a-l-m" or "r-e-e-e-e-l-a-a-a-x".
Stay mindful of the sensation of your breath entering and leaving your body.
Prior to your next breath in, count slowly to four.
Practice this routine daily, aiming for 10 to 15 breaths per session.
The Breathing Guidelines protocol adapted from the Treatment for Postdisaster Distress: A Transdiagnostic Approach (Hamblen & Mueser, 2021).
References
Gilbert, C. (2002). In L. Chaitow, D. Bradley & C. Gilbert. (Eds.), Multidisciplinary Approaches to Breathing Pattern Disorders (pp. 197-222). Churchill Livingstone.
Hamblen, J. L., & Mueser, K. T. (2021). Treatment for Postdisaster Distress: A Transdiagnostic Approach. American Psychological Association (APA).
Hofmann, S. G. (2020). The Anxiety Skills Workbook: Simple CBT and Mindfulness Strategies for Overcoming Anxiety, Fear, and Worry. New Harbinger Publications, Inc.
Khazan I. Z. (2013). The Clinical Handbook of Biofeedback: A Step-By-Step Guide for Training and Practice with Mindfulness. Hoboken, NJ: John Wiley & Sons. 10.1002/9781118485309