There are various breathing techniques that we’ve all come across, but I’d like to share with you the breathing techniques that science suggests as the most effective for alleviating both physical and psychological distress.
First of all, it is widely reported that Diaphragmatic Breathing (Deep Breathing), where you breath deeply into the diaphragm rather than shallow chest breathing, is our ‘natural’ state of breathing and sets off a whole host biological/physiological responses within our bodies that may boost our physical and psychological health.
You only have to type “diaphragmatic breathing” into Google to see hundreds of articles and websites that agree with this statement, and there is also a whole host of research papers on Google Scholar that demonstrate the benefits of our natural state breathing. And diaphragmatic breathing is often encouraged in practices like yoga, meditation, and relaxation techniques to help individuals return to their natural and more efficient breathing pattern.
Why Is Diaphragmatic Breathing the Natural and Healthier Choice?
Improved Oxygen Exchange: Diaphragmatic breathing allows for deeper inhalation, which leads to more efficient oxygen exchange in the lungs. This can enhance oxygen saturation in the blood, improving overall oxygen supply to body tissues.
Improved Cognitive Function: Increased oxygen supply to the brain via diaphragmatic breathing can enhance cognitive function. (Scholey, et al., 1998; Mekara, et al., 2015). Paradoxically, a lack of oxgygen has been correlated with cognitive impairment in this study: Thakur, 2010).
Reduced Stress Hormones: Deep diaphragmatic breathing activates the body’s relaxation response, leading to reduced levels of stress hormones like cortisol. This can help alleviate stress, anxiety, and tension and result in better emotional stability and resilience. (Ka-Yin Yau and Loke, 2012).
Enhanced Heart Rate Variability (HRV): Diaphragmatic breathing has been linked to improved heart rate variability, which is a marker of cardiovascular health. Higher HRV is associated with better stress resilience and overall well-being. (Russo, et al., 2017).
Enhanced Digestion: Deep abdominal breathing can stimulate the relaxation response in the digestive system, promoting better digestion and reducing gastrointestinal discomfort associated with stress. (Erherer et al., 2012; Peper, et al., 2017).
The Impact of Modern Life on Our Natural Breathing Patterns
However, various factors like stress, poor posture, and lifestyle habits can lead to shallow chest breathing, where the diaphragm is not fully engaged. When shallow breathing (breathing into your upper chest rather than your diaphragm), the breath (and so oxygen) is unable to reach the air sacs in your lungs which results in breathlessness. Ever had a panic attack?!! How do you breath?
Optimal Breathing Techniques for Boosting Wellbeing!
Cyclic sighing is a respiratory pattern characterised by the repetitive and involuntary occurrence of deep sighs or long, exaggerated inhalations followed by normal exhalations. These deep breaths are often interspersed with regular, shallow breathing. It can influence our moods, inflammation and immune system (Balban, 2023).
Slow Breathing: Breathing at a slow and controlled rate (typically around 6-10 breaths per minute) can help activate the body’s relaxation response. It can reduce anxiety (Ka-Yin Yau and Loke, 2012), improve heart rate variability and reduce blood pressure (Russo, et al., 2017), and enhance overall emotional well-being.
Box breathing can help you manage stress and anxiety (Dillard, et al., 2023; Balban, 2023). It involves a four-step process, each lasting for a set count, typically four seconds:
- Inhale: Take a slow, deep breath through your nose for a count of four seconds.
- Hold: After the inhalation, hold your breath for another four seconds.
- Exhale: Slowly exhale through your mouth for four seconds.
- Pause: After exhaling completely, pause and hold your breath for an additional four seconds.
This pattern creates a “box” shape, hence the name. There seems to be little scientific research concentrating solely on box breathing, but what is there shows that it has a similar effect to slow breathing. I look at it as the ‘balanced’ breathing technique. You’re ensuring that you are balancing the oxygen coming in and the carbon dioxcide going out. You’re exciting your lungs and heart equally in both your inhale and exhale. And that can’t be a bad thing!
From Personal Experience
I’m loving the cyclic sighing technique (also known as the physiological sigh which I have a post on with a fascinating video (which I’ve time stamped) describing the mechanics of breathing techniques and the connection between the diaphragm, lungs, heart, and the brain when breathing, and how you can induce alertness or calm based on what technique you use. The video goes deeper into the neurobiology of breathing, so if you really want to get into that, watch past 29:08!)
Since I’ve learned this particular technique, I can actually feel the physiological change in my body and neurobiological change in the mind. It’s an immediate rush of calm, an immediate change of state.
Understanding the Mechanics of Breathing So You Can Use It To Suit Your Circumstance
This is explained more fully in the video within my post The Physiological Sigh, however, a brief explanation of what happens ‘under the hood’ when we breathe can enhance your understanding of breathing when you need it.
When we inhale, the diaphragm moves down, giving the heart more space. With more space, the heart expands and due to bigger volume in the heart, your blood flow slows down. The brain responds to this change and sends a signal back to the heart to speed the heart up. So, in short, when we inhale, the heart speeds up.
When we exhale, the diaphragm moves up, therefore, the heart has less space and reuces in size. The smaller volume in the heart causes blood flow to move faster. The brain registers this change and sends a message (via the vagus nerve) to slow the heart down. This is why we are encouraged to exhale long and slow when panicked because exhaling slows the heart down.
So, hopefully, you can see from the above why just understanding the simple mechanics of breathing, you can calm yourself down by exhaling long and slow, or hype yourself up by inhaling more than you exhale.
Additionally
When you inhale more than you exhale, your are intaking more oxygen into your blood. Oxygen is crucial for energy production in cells, so higher oxygen levels may support increased energy.
By inhaling more than you exhale, you can trigger the fight or flight response within the parasympathetic nervous system – for situations where you require more gusto!
It’s sensible to note that over hyperventilation (inhaling more than exhaling) can lead to a decrease in CO2 levels, which can cause symptoms like dizziness, tingling, and even fainting, so it’s best to make sure you practice any rapid inhale breathing techniques in a space place.
In summary
By understanding the mechanics of breathing, you can chose the right breathing technique for you. Research seems to sway towards slow breathing or the physiological sigh for stress and anxiety management. And I can certainly vouch for prolonged exhale via a sigh when I want to change my state from irritable to calm.
References
Balban, M, W., Neri, E., Kogon, M, M., Weed, L., Nouriani, B., Booil, J., Holl, G., Zeitzer, J, M., Speigel, D., Huberman, A, D. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. Vol4(1) (2023). https://doi.org/10.1016/j.xcrm.2022.100895
Dean, J., Liu, T., Huff, S. et al. Biosynthesis and Extracellular Concentrations of N,N-dimethyltryptamine (DMT) in Mammalian Brain. Sci Rep. Vol9, 9333 (2019). https://doi.org/10.1038/s41598-019-45812-w
Dillard, Courtney C.; Martaindale, Hunter; and McAllister, Matthew J. (2023) “Slow Breathing Reduces Markers of Stress in Response to a Virtual-Reality Active Shooter Training Drill,” International Journal of Exercise Science: Conference Proceedings: Vol. 2: Iss. 15, Article 8.
Available at: https://digitalcommons.wku.edu/ijesab/vol2/iss15/8
Eherer, A J MD1; Netolitzky, F1; Högenauer, C MD1; Puschnig, G1; Hinterleitner, T A MD1; Scheidl, S MD2; Kraxner, W MD1; Krejs, G J MD1; Hoffmann, Karl Martin PD, MD3. Positive Effect of Abdominal Breathing Exercise on Gastroesophageal Reflux Disease: A Randomized, Controlled Study. American Journal of Gastroenterology 107(3):p 372-378, March 2012. | DOI: 10.1038/ajg.2011.420
K, K, Yau., A, Y, Loke. Effects of diaphragmatic deep breathing exercises on prehypertensive or hypertensive adults: A literature review, Complementary Therapies in Clinical Practice.
Volume 43, 2021, 101315, ISSN 1744-3881, https://doi.org/10.1016/j.ctcp.2021.101315.
S, Mekari, S, Fraser, L, Bosquet, et al. The relationship between exercise intensity, cerebral oxygenation and cognitive performance in young adults. Eur J Appl Physiol 115, 2189–2197 (2015). https://doi.org/10.1007/s00421-015-3199-4
N, Thakur., P, D, Blanc., L, J, Julian., E, H, Yelin., P, P, Katz., S, Sidney., C, Iribarren., M, D, Eisner. (2010) COPD and cognitive impairment: the role of hypoxemia and oxygen therapy, International Journal of Chronic Obstructive Pulmonary Disease, 5:, 263-269, DOI: 10.2147/copd.s10684
E, Peper, L, Mason, C, Huey. (2010) COPD and cognitive impairment: the role of hypoxemia and oxygen therapy, International Journal of Chronic Obstructive Pulmonary Disease, 5:, 263-269, DOI: 10.2147/copd.s10684
Russo, M,A, Santarelli, D,M, O’Rourke, D. Healing Irritable Bowel Syndrome with Diaphragmatic Breathing. Biofeedback (2017) 45 (4): 83–87. doi: https://doi.org/10.5298/1081-5937-45.4.04.
Scholey, A., Moss, M. & Wesnes, K. Oxygen and cognitive performance: the temporal relationship between hyperoxia and enhanced memory. Psychopharmacology 140, 123–126 (1998). https://doi.org/10.1007/s002130050748