The Science of Breathing: 6 Techniques to Instantly Reduce Stress.

Breathing and Stress Reduction

Breathing is one of the most natural and accessible tools for stress management. The body’s stress response often referred to as the "fight or flight" response activates when we encounter a perceived threat. This response leads to physical changes in the body, such as increased heart rate, shallow breathing, and muscle tension. However, deep, slow, and controlled breathing helps reverse these effects by activating the parasympathetic nervous system, also known as the “rest and digest” system.

By intentionally controlling your breath, you can signal to your brain that it’s time to calm down, helping to shift the body from a state of tension to one of relaxation.

In this blog, we'll explore how breathing can reduce stress and dive into different breathing techniques that can help you manage stress effectively.

Your breath is always with you, ready to help you find calm in a moment of stress.

How it works: Diaphragmatic breathing, also known as belly breathing, involves inhaling deeply into your diaphragm (the muscle beneath your lungs) rather than shallowly into your chest. This type of breathing encourages full oxygen exchange and stimulates the parasympathetic nervous system, helping reduce stress.

Benefits:

• Reduces heart rate and blood pressure

• Improves lung capacity

• Enhances focus and relaxation

Technique:

• Sit or lie down in a comfortable position.

• Place one hand on your chest and the other on your abdomen.

• Take a slow, deep breath in through your nose, allowing your abdomen to rise as your diaphragm fills with air.

• Exhale slowly through your mouth, feeling your abdomen fall.

• Repeat for 5–10 minutes, focusing on your breath.

Reference:

• Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yoga: Breathing for Health and Wellness. International Journal of Yoga, 5(1), 24-30.

2. Box Breathing (Square Breathing)

How it works: Box breathing is a simple yet effective technique often used by athletes, Navy SEALs, and those in high-stress jobs. It involves inhaling, holding the breath, exhaling, and holding again, each for a count of four. This technique brings mindfulness to your breath and helps regulate your stress response.

Benefits:

• Calms the nervous system

• Improves focus and concentration

• Lowers stress hormones

Technique:

• Inhale slowly through your nose for a count of 4.

• Hold your breath for a count of 4.

• Exhale slowly through your mouth for a count of 4.

• Hold your breath again for a count of 4.

• Repeat for several rounds.

Reference:

• Cuddy, A. (2015). Presence: Bringing Your Boldest Self to Your Biggest Challenges. Little, Brown and Company.

3. 4-7-8 Breathing

How it works:Developed by Dr. Andrew Weil, the 4-7-8 technique is a relaxation breath pattern that involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This technique works by increasing the oxygen flow to the brain, calming the nervous system, and promoting a state of deep relaxation.

Benefits:

• Reduces anxiety

• Improves sleep quality

• Enhances relaxation

Technique:

• Sit or lie in a comfortable position with your back straight.

• Close your eyes and inhale quietly through your nose for a count of 4.

• Hold your breath for a count of 7.

• Exhale slowly and completely through your mouth for a count of 8.

• Repeat the cycle for 4 breaths, then increase as desired.

Reference:

• Weil, A. (2015). The 4-7-8 Breathing Technique: A Stress-Reduction Tool for Busy People. Harvard Health Blog.

4. Alternate Nostril Breathing (Nadi Shodhana)

How it works:Alternate nostril breathing is a yogic breathing technique that helps balance the body's energy and calm the mind. It involves inhaling and exhaling through alternate nostrils, which can help reduce anxiety, improve mental clarity, and restore balance in the body.

Benefits:

• Reduces stress and anxiety

• Improves focus and concentration

• Promotes mental clarity and relaxation

Technique:

• Sit in a comfortable position with your spine straight.

• Close your right nostril using your right thumb.

• Inhale deeply through your left nostril.

• Close your left nostril using your right ring finger and release the right nostril.

• Exhale through your right nostril.

• Inhale deeply through your right nostril.

• Close your right nostril again, and exhale through the left.

• Repeat for 5–10 minutes.

Reference:

• Tiwari, B. K. (2004). Pranayama: The Art and Science of Breathing. Yoga Vidya.

  
  

6. Coherent Breathing

How it works:Coherent breathing, also known as resonant or paced breathing, involves breathing at a rate of about 5 breaths per minute. This slower, rhythmic pattern of breathing helps synchronize the heart rate, respiratory rate, and blood pressure, creating a state of coherence in the autonomic nervous system. By doing so, it promotes relaxation, reduces stress, and enhances emotional well-being.

Benefits:

• Reduces stress and anxiety

• Enhances emotional regulation

• Improves cardiovascular health

• Increases heart rate variability (HRV), a sign of a resilient nervous system

Technique:

• Inhale slowly and deeply through your nose for a count of 5 seconds.

• Exhale slowly and completely through your nose for a count of 5 seconds.

• Continue this pattern for several minutes, aiming for about 5-6 breaths per minute.

• Focus on smooth, even breaths, maintaining a slow, controlled rhythm.

Reference:

• Kox, M., et al. (2012). Modulation of the autonomic nervous system by controlled breathing: a systematic review of the physiological effects of slow breathing. Frontiers in Physiology, 3, 122.

7. Physiological Sigh

How it works:The physiological sigh is a natural, involuntary breathing pattern our body uses to reset the lungs and expel excess carbon dioxide. It's a two-phase process: an initial deep breath in followed by a second, short inhalation to fully expand the lungs, and then a long, slow exhale. This pattern has a calming effect on the body and brain, making it one of the quickest ways to reduce stress.

Benefits:

• Quickly reduces stress and anxiety

• Calms the nervous system

• Helps reset the body’s stress response

• Can be done in just a few breaths to feel an immediate sense of relief

Technique:

• Inhale deeply through your nose, filling your lungs as much as possible.

• Without exhaling, take a short additional inhale to fully expand your lungs.

• Exhale slowly and fully through your mouth.

• Repeat for 3–5 breaths.

Reference:

• Kline, K. (2021). The physiological sigh: How a simple breathing pattern can reduce anxiety. Psychology Today. 

Conclusion:

Breathing techniques are an incredibly effective way to combat stress, improve well-being, and restore balance to your life. Whether you’re looking to reduce anxiety, increase focus, or prevent burnout, incorporating these practices into your routine can provide significant benefits. Try out different techniques to see which one works best for you, and remember your breath is always with you, ready to help you find calm in moments of stress.