Deep breath: breathing exercises against stress

In the 1970s, cardiologist Herbert Benson noticed that yoga, meditation, and tai chi – practices that help fight stress – pay a lot of attention to the technique of proper breathing. This became the basis of the study, which, according to Benson himself, does not claim to be a discovery, but only serves as a scientific confirmation of ancient wisdom.

What is correct breathing?

In yoga, breathing with the stomach, or rather, with the diaphragm, is considered correct. This is how newborn babies breathe. Try switching to belly breathing and you will immediately feel calm and peaceful. However, for an adult, chest breathing is more common.

In moments of anxiety, anger, excitement or stress, it becomes frequent or confused. Less oxygen begins to flow into the brain, and it gives a danger signal, which only aggravates the state of neurosis.

How does the relaxation response work?

In his book The Relaxation Response, Benson explains the effects of deep breathing on the body from a scientific point of view. He proposes a “relaxation response” to stress as an alternative to the familiar “fight and flight” response that triggers the release of adrenaline and norepinephrine. These hormones contribute to the emergence of “superpowers” in a person, which can be a salvation in a critical situation. But in everyday life, we most often do not need them.

Instead of convulsive actions in a stressful situation, it is better to just take a deep breath so that the air fills not only the lungs, but also the stomach. As a result, the cells are saturated with oxygen and cleared of carbon dioxide, the heart rate slows down, the synthesis of stress hormones decreases, blood flow improves and tension subsides.

The problem is that not everyone in a critical situation can take a deep breath. This happens as a result of a spasm of the diaphragmatic muscle, which stops letting air into the lower parts of the lungs. As a result, they cannot fully open and fill with air.

It is generally possible for units to adjust to breathing with the stomach under the influence of stress. To master this transition, you need to exercise regularly, do yoga, meditation or breathing exercises. For example, you can regularly do the exercise that we give below.

Breathing-antistress

This breathing exercise is good for the body. It teaches to control emotions, normalizes blood pressure, improves the state of the cardiovascular system and helps to relax.

1. Lie on your back in a comfortable position.
2. Bend your knees and pull them towards your chest. Grab your shins with your hands, relax your shoulders and touch the floor with them. Lower your chin to your chest to lengthen your neck as much as possible. Relax and close your eyes.
3. Breathe in your belly. When you inhale, your belly should gently press on your hips and lift them up. As you exhale, your hips will drop down. Don’t strain your legs. Let all movements be smooth and natural.
4. Begin gently rocking to the right and left without sudden movements. Speed ​​and high amplitude are not needed here.
5. Coordinate breathing with rocking. Inhale as you lean to the right, exhale as you return to the starting position. On the next breath, lean to the left, and so on.
6. Rock out for a few minutes. Feel complete relaxation. Make sure you are calm and comfortable. Do not overdo it. Gradually, you can increase the time of the exercise.
7. To feel peaceful, it is enough to do at least 40 breaths per day.