How to Stress Less - Breathing

Stress

To say we live in a fast-paced world is to say virtually nothing. Compared to our ancestors, we run around like headless chooks, hell to leather, all day, every day. We do so much and never having enough time. And all that comes at a price – stress.

What is Stress?

Now, to be fair, a bit of stress is fine. In fact, stress is adaptive. When demands are placed upon us, our brain activates a whole cascade of neurological and physiological changes that boosts our energy, focuses our attention, and prepare our bodies to better handle whatever challenge lies before us. (Believe it or not, adrenaline and cortisol – two stress neurotransmitters that typically get a bad rap – are actually good for us in the right dose at the right time).

However, chronic stress can lead to burn out and can cause and exacerbate many mental health issues including depression, PTSD, and clinical anxiety.

Thankfully, there are many scientifically validated ways to reduce stress, including: Exercise, Being in Nature, practicing Gratitude, Mindfulness, Progressive Muscle Relaxation, Visualisation, Expressive Writing, and more.

Let’s talk about one – Diaphragmatic Breathing.    

Diaphragmatic Breathing for Stress Relief

Stress causes us to take short, shallow breaths, rather than long, deep breaths. This tightens the diaphragm, which in turn sends a ‘danger’ signal to the brain – causing further stress. It looks like this:

Stress  Tight Diaphragm  More Stress

Diaphragmatic Breathing relaxes the diaphragm and slows one’s heart rate, which sends ‘safe’ messages to the brain that all is well. The brain then responds by calming the sympathetic nervous system (the network of nerves that activates our flight or fight response) down. This is good news because we take our breath with us wherever we go, meaning we always have a stress relief tool at hand.

How to practice Diaphragmatic Breathing

It’s super simple.

1.     Inhale deeply through your nose for four seconds…

2.     Exhale through the mouth for six seconds…

That’s it!

The only trick is to make sure your belly is expanding when you inhale, not your chest. This ensures your diaphragm is working as it should. It can help to place a hand on your belly and one on your chest as you practice to make sure.

Dose Considerations – practice, practice practice

Now, just to be clear: Diaphragmatic Breathing is a skill – which means it need to be practiced. The clinical recommendations are to practice Diaphragmatic Breathing for five minutes, twice daily for at least a week to achieve mastery. Once mastered, it can then be optimally used in moments of heightened distress.

This is where many make a fatal mistake. They learn Diaphragmatic Breathing, don’t practice, and then wonder why it doesn’t work.

It does work – you just need to practice.

Try Diaphragmatic Breathing for five minutes, twice daily for a week and see for yourself.