Just Breathe: How To Manage Stress
Diaphragmatic breathing, also known as deep breathing or abdominal breathing, is a technique that involves engaging the diaphragm, a dome-shaped muscle located below the lungs affects the nervous system in a way that promotes relaxation and reduces stress. Here's a simplified explanation of how diaphragmatic breathing affects the nervous system:
Activating the Parasympathetic Nervous System: When you practice diaphragmatic breathing, taking slow, deep breaths, you engage the diaphragm muscle more effectively. This type of breathing stimulates the vagus nerve, a key component of the parasympathetic nervous system.
Triggering the Relaxation Response: The vagus nerve, when stimulated through deep breathing, sends signals to the brain to activate the parasympathetic nervous system. This system is responsible for the body's "rest and digest" response, countering the "fight or flight" response of the sympathetic nervous system.
Reducing Stress Hormones: By activating the parasympathetic nervous system, diaphragmatic breathing helps lower the production of stress hormones like cortisol and adrenaline. This leads to a decrease in heart rate, blood pressure, and muscle tension.
Promoting Relaxation: As the parasympathetic nervous system becomes dominant through deep breathing, the body relaxes. This can result in a feeling of calmness, improved mental clarity, and a sense of overall well-being.
Improving Oxygenation: Deep breathing allows for better oxygen exchange in the lungs, increasing oxygen levels in the bloodstream. This oxygenates the body, providing energy and nourishment to cells, which supports overall health.
In essence, the practice of diaphragmatic breathing shifts the body from a state of stress and tension (sympathetic dominance) to a state of relaxation and calmness (parasympathetic dominance). This shift in the nervous system's activity has numerous benefits for mental, emotional, and physical well-being, helping to reduce stress and promote relaxation. Here's a step-by-step guide on how to do diaphragmatic breathing:
Find a Comfortable Position: Sit or lie down in a comfortable and relaxed position. You can do this exercise in a chair, on the floor, or in bed, whichever is most comfortable for you.
Place Your Hand on Your Abdomen: Put one hand on your abdomen, just below your rib cage. This will allow you to feel your diaphragm moving as you breathe.
Inhale Slowly Through Your Nose: Breathe in slowly and deeply through your nose. As you inhale, focus on letting your abdomen expand or rise while keeping your chest relatively still. Feel the air filling your belly and lower lungs.
Exhale Slowly Through Your Mouth: Gently exhale through your mouth, allowing your abdomen to fall or contract as you release the air. Ensure that your exhalation is slower than your inhalation.
Repeat: Continue this breathing pattern, inhaling deeply through your nose and exhaling slowly through your mouth. Try to make each breath deliberate and relaxed.
Practice Regularly: Start by practicing diaphragmatic breathing for a few minutes each day. Gradually increase the duration as you become more comfortable with the technique.
Diaphragmatic breathing can be a valuable tool for managing stress, anxiety, and promoting relaxation. If you find it challenging at first, don't be discouraged. With practice, it can become a natural and beneficial part of your self-care routine. Once you become comfortable to breathing like this, you’ll be able to do it anywhere and anytime! It can be a valuable tool to manage unexpected stress and anxiety.
