Diaphragmatic Breathing For Stress Relief
What do meditation, yoga, and many other stress-reducing techniques have in common? Diaphragmatic (or belly) breathing!
Even when you come into Wired for a Neuro Reboot, we recommend you conjointly practice Diaphragmatic Breathing. It is a simple technique but one that will have an intense effect on your stress levels.
The Science of Breathing and Stress:
While breathing can be an unconscious activity, it can also be a conscious one. It involves several parts of your body including the diaphragm, intercostals (rib muscles), neck muscles, and more. Breathing's primary job is to intake oxygen and expel carbon dioxide. When you’re stressed, your breathing becomes shorter, faster, and more contained to your chest. This physiological response prepares us to flee or fight by giving us extra oxygen. However, if we don’t use the extra oxygen in physical activity (like running from a bear), then it creates an imbalance in the body’s gases, leading to worsened physiological symptoms and increased stress.
So…let’s slow it down.
Diaphragmatic breathing increases oxygen intake and CO2 expiration, allowing for the efficient cycling of gases. It can also reduce blood pressure and heart rate, and activate the parasympathetic nervous system responsible for triggering activities to calm down your body. Diaphragmatic breathing essentially tells your body it is okay. We are safe.
How to Practice
Find a calm, quiet place where you won’t be disturbed.
Place one hand on your stomach, and the other on your chest to monitor which is rising and falling.
Relax your head, neck, and shoulders.
Breathe in slowly through your nose for four seconds. The hand on your belly should rise, while the one on your chest should stay as still as possible.
Hold the breath at the top for two seconds.
Breathe out slowly through your mouth, allowing your hand on your stomach to fall, for six seconds.
Repeat several times.
Conclusion
Diaphragmatic breathing is more than just a simple technique; it's a powerful tool for managing stress and enhancing your overall well-being. By consciously controlling your breath, you can activate your body's natural relaxation response, helping to reduce anxiety, lower blood pressure, and bring a sense of calm. If you're looking to amplify these benefits, consider incorporating a Neuro Reboot session into your routine. This practice, which engages the parasympathetic system through the vagus nerve, offers an immediate and deep sense of calm, complementing the effects of diaphragmatic breathing.
