🍂Controlled deep breathing is an incredibly effective tool, for not only stress, but many other aspects of health
🍂Its been around in some cultures for millenia, and is a part of many traditional practices such as yoga, tai chi, meditation, and chanting
🍂Deep slow breathing works by activating the vagus nerve, which stimulates the parasympathetic nervous system (the 'rest and digest' system)
🍂As a result this reduces sympathetic nerve activity ('fight or flight'), which drives the symptoms of stress, and release of stress hormones
🍂The act of focusing on the breath also works as a meditation to calm the mind via reducing the 'alarm' signals in the brain (amygdala) and improving frontal cortex function (concentration, decision making, creativity etc)
🍂Controlled deep breathing has been shown to:
-reduce stress
-improve anxiety, panic attacks, ptsd and depression
-improve sleep
-reduce muscle tension /headaches
-reduce blood pressure and heart rate (it can even help some arrhythmias ie irregular heart rhythms)
-improve lung function and respiratory conditions ie asthma and COPD
- may improve blood sugar levels in diabetics
-improve gut issues such as reflux & ibs
- it has even been used to help cancer treatment, and may lengthen telomeres (ends of DNA responsible for ageing and disease)!
🍂Breathing in for 4 seconds and out for 6 seconds seems to have the most evidence, although any deep slow breathing can help. There are also other breathing methods such as alternate nostril breathing, which can have benefits
🍂Breathing through your nose, and into your abdomen (belly breathing) is the most effective method
🍂I'm a huge fan of 'mindful moments' ie pausing briefly throughout the day and doing a short cycle of controlled deep breathing - it really works to reduce stress! Try it in stressful situations ie in traffic, before meetings, or simply when you need to calm your mind.
🍂Starting and ending the day with a few minutes of breathing is also great ❤️
https://acsjournals.onlinelibrary.wiley.com/doi/full/10.1002/cncr.29063 (breathing and cancer)
https://www.scientificamerican.com/article/proper-breathing-brings-better-health/#:~:text=The%20method%20was%20developed%20based,activity%20of%20many%20internal%20organs.
https://www.liebertpub.com/doi/abs/10.1089/acm.2012.0603#utm_source=ETOC&utm_medium=email&utm_campaign=acm. https://care.diabetesjournals.org/content/25/1/30