Breathing is an automatic function of the body that is controlled by the respiratory centre of the brain. When we feel stressed, our breathing rate and pattern changes as part of the ‘fight-or-flight response’. Many people use their breathing to help promote relaxation and reduce stress. The types of conditions that controlled breathing might help include asthma, anxiety, high blood pressure, and stress.
When a person is under stress, their breathing pattern changes. Typically, an anxious person takes small, shallow breaths, using their shoulders rather than their diaphragm to move air in and out of their lungs. This style of breathing disrupts the balance of gases in the body.
When a person is relaxed, they breathe through their nose in a slow, even and gentle way. Deliberately copying a relaxed breathing pattern seems to calm the nervous system that controls the body’s involuntary functions.
There are different breathing techniques to bring about relaxation. In essence, the general aim is to shift from upper chest breathing to abdominal breathing. You will need a quiet, relaxed environment where you won’t be disturbed for 10 to 20 minutes. Set an alarm if you don’t want to lose track of time.
Sit comfortably and raise your ribcage to expand your chest. Place one hand on your chest and the other on your abdomen. Take notice of how your upper chest and abdomen are moving while you breath. Concentrate on your breath and try to gently breathe in and out through the nose. Your upper chest and stomach should be still, allowing the diaphragm to work more efficiently with your abdomen rather than your chest.
The stress response can be reduced by consciously breathing using the diaphragm. Abdominal breathing helps to control the nervous system and encourages the body to relax, bringing about a range of health benefits.