Breathe Away Your Stress

Being in this field for some time, I have seen stress in almost all age groups. First, let's see how stress works.

When an individual senses something is too overwhelming and feels unable to cope or feel threatened, the brain automatically releases chemicals like Cortisol. Cortisol (a brain chemical [neurotransmitter]) causes an individual to become anxious or panic.

In intense situations, there will be shortness of breath, a racing heart, tense muscles, and the desire to Fight, Freeze or take a Flight. It also, at times, impacts memory. If an individual continues to be in this state, he/she can develop a General Anxiety Disorder .

breathing exercises are an easy and effective way to help individuals feel at ease and relaxed. They influence the nervous system to release endorphins, which calm and soothe the individual, melt away tension, and enable the individual to see reality (rather than worry).

Let me explain how the grounding practice of breathing works:

Sit up nice and tall in a comfortable chair or sofa with your feet firmly flat on the floor. Place your hands on your lap. Close your eyes, or if you prefer to keep them open, then keep your gaze down and concentrate on your breath. Bring your attention to your feet.

Notice the ground below your feet, imagining your feet being a tall tree's roots and your legs strong like a tree trunk. Just as the roots take nutrients from the ground to grow tall, take a deep breath in silently, telling yourself with assurance, "I am here with myself; I am here for myself".

Be aware of how your body receives what you assure yourself with, and as you breathe out, allow all the fears and negative thoughts to float away from you. Keep breathing in and out for as long as you need to feel grounded, relaxed, and confident to complete your tasks.

What Does Science Say?

Recent research supports the effectiveness of diaphragmatic breathing in reducing both physiological and psychological stress in adults. Diaphragmatic breathing, a specific type of deep breathing exercise, has positively affected stress markers, including respiratory rate, salivary cortisol levels, blood pressure, and stress scales like the Depression Anxiety Stress Scales-21 (DASS-21).

The studies suggest that this form of breathing can lower stress as measured by physiological biomarkers and psychological self-report tools, indicating its potential as a low-cost, non-pharmacologic intervention for stress management. Although some limitations in these studies were noted, such as sample size and duration of intervention, the overall findings are promising​.

These findings align with the broader understanding of stress and its management through breathing exercises, emphasizing the importance of non-pharmacologic, self-administered interventions in mitigating stress's physiological and psychological sequelae. The research suggests ongoing exploration into these methods to solidify their role in stress management strategies.

FAQ on Stress Management through Breathing Exercises

What happens in the brain when we experience stress?

When stressed, the brain releases chemicals like cortisol. This neurotransmitter triggers a state of anxiety or panic, leading to physical symptoms like a racing heart, tense muscles, and shortness of breath.

How does stress affect our body and mind?

Alongside physical symptoms, stress can impact memory and decision-making. Prolonged exposure to stress might lead to General Anxiety Disorder, characterized by constant worry and nervousness.

What is the 'Fight, Freeze, or Flight' response?

This is our body's primitive, automatic response to perceived threats. It prepares us to either confront (fight), escape (flight), or become immobile (freeze) in stressful situations.

How do breathing exercises help alleviate stress?

Breathing exercises activate the nervous system to release endorphins, natural calming agents. They help reduce tension, promote relaxation, and enable a more realistic perception of situations.

Can you describe a simple grounding breathing exercise?

A common technique involves sitting comfortably, placing feet flat on the ground, and hands on the lap. Focus on your feet as roots, breathe in deeply while affirming your presence and support for yourself, and breathe out negative thoughts and fears.

What are the physiological effects of breathing exercises on stress?

These exercises slow heart rate, relax muscles, and lower blood pressure. They counteract the effects of cortisol, helping the body shift from a state of stress to calm.

How does focusing on breath impact our psychological state?

Concentrating on breathing helps divert attention from stressors and negative thoughts. It fosters mindfulness, reduces anxiety, and improves mental clarity and focus.

Are breathing exercises effective for long-term stress management?

Yes, regular practice can significantly contribute to long-term stress management. They develop resilience against stress and improve overall emotional well-being.

Can breathing exercises be a substitute for therapy in treating stress?

While effective, they are not a complete substitute for therapy, especially in cases of chronic stress or anxiety disorders. Therapy provides a comprehensive approach to understanding and managing stress.

Should individuals with severe stress or anxiety consult a professional before starting breathing exercises?
Yes, those with severe stress or anxiety should consult a mental healthcare professional . They can assess the individual's condition and recommend appropriate exercises or treatments.