How Breathing Can Decrease Stress and Anxiety

Stress and anxiety can often feel overwhelming, but managing them may be as simple as learning how to breathe properly. Controlled, intentional breathing has been shown to reduce stress responses, promote relaxation, and improve mental health. In this article we will take a look at how breathing can decrease stress and anxiety.

Understanding Stress and Anxiety: The Role of the Nervous System

When we experience stress, our body activates the sympathetic nervous system (SNS), the “fight or flight” response. This releases stress hormones like adrenaline and cortisol, increasing heart rate, respiration, and muscle tension. While this is crucial for short-term survival, chronic activation of the SNS due to daily stressors can lead to health issues, including anxiety disorders and cardiovascular strain.

The parasympathetic nervous system (PNS), or the “rest and digest” system, offers a natural counterbalance. By slowing heart rate and encouraging relaxation, the PNS is critical in regulating stress. Techniques that activate the PNS, such as deep, slow breathing, can help reset this balance, reducing stress responses and enhancing calm.

How Breathing Affects Stress Hormones and the “Fight or Flight” Response

When faced with a stressful situation, the body’s sympathetic nervous system (SNS) kicks in, releasing stress hormones like cortisol and adrenaline. These hormones prepare the body to either fight or flee, causing an increase in heart rate, respiration, and muscle tension. While this response is essential for short-term survival, prolonged SNS activation from chronic stress leads to elevated cortisol levels, which can contribute to anxiety, sleep disorders, and other health issues.

Role of Breathing in Managing Cortisol Levels:

• Activation of the Parasympathetic Nervous System (PNS): Slow, deep breathing directly stimulates the PNS, often referred to as the “rest and digest” system. This shifts the body out of its stress response, reducing cortisol levels and lowering the heart rate.
• Decreased Blood Pressure: By calming the SNS, deep breathing can lead to lower blood pressure, reducing physical strain on the heart and blood vessels.
• Improved Emotional Control: Reducing cortisol allows for better control over emotions, reducing the likelihood of stress-driven reactions.

Research Spotlight: A study published in Frontiers in Psychology found that participants who practiced diaphragmatic breathing over eight weeks experienced notable decreases in cortisol levels, alongside improvements in attention and mood. This suggests that regular engagement in such breathing exercises can effectively modulate the body’s stress response, promoting both mental and physical well-being [Read the full study].

How Breathing Influences the Nervous System

Proper breathing can directly influence our autonomic nervous system. Deep, rhythmic breathing, for example, engages the vagus nerve, which stimulates the PNS. Studies have shown that such breathing reduces the stress response by lowering cortisol levels, blood pressure, and heart rate. This activation of the PNS promotes relaxation, helping to ease the body’s reaction to stress and anxiety.

Scientific Evidence on Breathing and Stress Reduction

Research highlights that structured breathing practices can be a powerful tool in reducing stress and anxiety. Studies have demonstrated a connection between breath-focused exercises and a reduction in symptoms of anxiety, making it an accessible and non-pharmaceutical approach to managing stress.

High ventilation breathwork practices

A study, published in Frontiers in Psychology (2018), looking at Effects of Mindfulness-Based Stress Reduction on Depression in Adolescents and Young Adults, found that mindful breathing techniques, such as those used in yoga and meditation, reduced anxiety symptoms significantly. Participants reported feeling calmer and more emotionally balanced following regular practice of breathwork techniques.

Key Benefits of Proper Breathing for Stress and Anxiety

1. Immediate Calm and Relaxation
   Breathing exercises offer an instant sense of calm, grounding the mind and body and easing symptoms of stress.
2. Increased Resilience to Stress
   Regular practice helps develop resilience, allowing people to manage stressful situations with greater ease.
3. Enhanced Emotional Regulation
   By influencing the emotional centers of the brain, breathing exercises help regulate emotions, reducing reactivity to stressors.
4. Lowered Heart Rate and Blood Pressure
   Controlled breathing helps stabilize physical symptoms of stress, such as high blood pressure and rapid heart rate, supporting overall cardiovascular health.

Effective Breathing Techniques for Reducing Stress and Anxiety

To begin, here are some easy-to-implement breathing exercises proven to reduce stress:

Diaphragmatic Breathing

Benefits: Diaphragmatic or “belly” breathing encourages deep inhalation, activating the PNS and fostering a state of relaxation.

How to Practice:

1. Sit or lie down comfortably, placing one hand on your chest and the other on your abdomen.
2. Inhale deeply through your nose, allowing your belly to expand.
3. Exhale slowly through your mouth, feeling your belly fall.
4. Repeat for 5–10 minutes daily.

4-7-8 Breathing Technique

Benefits: This method, popularized by Dr. Andrew Weil, is designed to slow the heart rate, reduce blood pressure, and promote a calm state.

How to Practice:

1. Inhale quietly through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale completely for 8 seconds.
4. Repeat for four cycles.

Box Breathing (Square Breathing)

Benefits: Box breathing is often used by athletes and high-stress professionals to maintain calm and clarity under pressure.

How to Practice:

1. Inhale for 4 seconds, focusing on the rhythm.
2. Hold your breath for 4 seconds.
3. Exhale for 4 seconds.
4. Hold your exhalation for 4 seconds.
5. Repeat the cycle for 5–10 minutes.

Alternate Nostril Breathing (Nadi Shodhana)

Benefits: Practiced in yoga, alternate nostril breathing balances the mind and body, promoting a calm, steady focus.

How to Practice:

1. Using your thumb, close one nostril and inhale through the open nostril.
2. Close the open nostril with your finger, then exhale through the other side.
3. Continue alternating nostrils for 5–10 minutes.

Long-Term Benefits of a Regular Breathing Practice

The effects of controlled breathing are cumulative, leading to greater resilience over time. Regular practitioners often report fewer symptoms of anxiety, improved mood stability, and a better ability to handle high-stress situations.

Long-term breathing practice also supports mental clarity and cognitive function, as consistent engagement with breathing exercises can enhance focus and decrease impulsivity. Over time, individuals may experience improvements in sleep quality, concentration, and emotional stability.

Incorporating Proper Breathing into Daily Life

Starting a breathing routine can be easy and flexible:

1. Start Small: Begin with just five minutes each day and gradually increase as you become more comfortable.
2. Set Reminders: Use a phone reminder or alarm to build a consistent habit.
3. Use Apps or Wearable Devices: Many apps offer guided breathing exercises, and wearable devices can provide real-time feedback on your heart rate and stress levels.

Breathing Techniques as Part of a Holistic Stress-Management Plan

In addition to breathing techniques, other factors play an essential role in stress management. Practicing mindfulness, exercising regularly, and maintaining a healthy diet can enhance the effectiveness of breathing practices. Working towards a balanced lifestyle that includes quality sleep, social support, and enjoyable activities can make it easier to manage stress.

Conclusion: Empowering Yourself with the Science of Breath

By learning and regularly practicing proper breathing, anyone can decrease stress and anxiety levels naturally. Breathwork offers a scientifically supported way to calm the nervous system, improve mental resilience, and promote emotional well-being. Starting with just a few minutes each day, proper breathing is an accessible and effective tool for fostering a healthier, happier life.

Free Breatheology Courses on Breathing ⬇️

Related Articles:

• Self-Regulation of Breathing as a Primary Treatment for Anxiety
• 3 Month Yoga & Breathing Program Increases GABA Levels and Mood in Depressed Participants
• The Power of Breathwork: Enhancing Mood and Reducing Anxiety Through Structured Breathing
• The Science of Breathing and the Nervous System: How Breathing Influences Relaxation and Alertness
• Science Agrees: The Vagus Nerve Leads To Well-Being And Less Stress