Stress is an inevitable part of life. And although we can take measures to try and reduce our exposure to stressors, having effective tools to reduce stress’ physiological effect on our bodies is crucial. The stress response is not inherently harmful, it is designed to protect us from danger. However, in modern day life, we are constantly bombarded with stressors, and the danger of the stress comes with the chronic exposure to the stress response and/or the ability to reduce it or turn it off. Our capacity to initiate a relaxation response is crucial in buffering high levels of stress and the negative consequences on our physical and mental health.
Breathing is an important tool we can use to help reduce the stress response, which in turn reduces how much stress can impact our physiological or psychological states.
Our emotional state impacts our breathing, and we can use control of our breath to then impact our emotional state. Studies are continuously looking into different breathing techniques that can enhance relaxation responses in the body. As an example nasal breathing influences our nervous system differently than mouth breathing. Nasal breathing helps to synchronize nervous system impulses which can positively impact stress and anxiety – mouth breathing does not have this effect. There has also been shown to be differences in nervous system activity during inhalations and exhalations.
Practicing specific patterns of breathing has been shown to improve problem solving, quicken reaction time, decrease anxiety, promote a sense of peacefulness and improve focus. Breathing involves communication between the respiratory, cardiovascular and nervous system. When we begin to control our breathing, and slow it down, it sends messages to our brain that we are not in danger, which dampens the stress response, and triggers a relaxation effect. Breathing practices also impacts interoception which is our ability to sense our bodies internal signals. This influences our emotional experiences, ability to make decisions and our ability to self regulate – all of which can either increase or decrease stressful states.
While mindfulness techniques that have been long studied are often used to manage nervous system activity and reactivity in the long run, controlled breathing practices are designed to provide a more acute impact on physiology and psychological states.
Quick practices help to improve adherence, and might actually provide more benefit than passive attention to breathing like in meditation. This is not to say that mindfulness meditation practices are not beneficial, there is countless data suggesting it’s benefit on heart, lung, immune and mental health, but these shorter practices are now showing to be as beneficial and might be more accessible.
Below are three studied breathing practices shown to reduce stress and improve mental wellbeing.
5 minute breathing practices
Cyclic Sighing
This might be the most beneficial of the three. Its impact likely comes from the extended exhale which directly stimulates vagal tone (from the vagus nerve), and parasympathetic nervous states – which is the side of your nervous system involved in relaxation.
How: While sitting or lying down, inhale slowly through the nose until lungs expand, then take in another inhaler through the nose (this will likely be smaller than the first one). Then slowly and fully exhale. Repeat for 5 minutes.
Box Breathing
This has been used for many years to help regulate stress and improve performance. It involves controlling the inhales and exhales to be the same length, and pausing between each.
How: Begin by determining your box breathing time (you will need a timer). Take 4 full breaths in and out through the nose. Then take a maximal inhale through your nose, and when your lungs are full exhale as slowly as you can and record your time. This time will be used to determine your box time:
0-20 seconds = 3-4 seconds
25-45 seconds = 5-6 seconds
50-75 seconds = 8-10 seconds
While sitting or lying down, inhale for the determined duration through your nose, and hold your breath for the same duration, then exhale for that duration and hold again for that same duration. Repeat this pattern for 5 minutes.
Cyclic Hyperventilation with Retention
This type of breathing is typically associated with heightened states of anxiety, however when done in a controlled way has been shown to be beneficial at improving mental state.
How: In a seated position, deeply inhale through your nose all the way, then simply let the breath fall out of your mouth, without forcing it. Repeat 30 times, and on the last one exhale all air out of the lungs, and sit with lungs empty for 15 seconds. Repeat 3x.
PMID: 36630953
