How does breathwork (Diaphragmatic Breathing) help manage stress?

Like Yoga and meditation, breathwork techniques are about being mindful, being present, slowing our heart rate and lowering the stress response that is cortisol. But let’s get more specific:

1. It Activates the Parasympathetic Nervous System (PNS): Deep, diaphragmatic breathing activates the parasympathetic nervous system, which is responsible for the body’s relaxation response. This helps counteract the effects of the sympathetic nervous system, which is activated during the body’s stress response.
2. Helps With the Reduction of Cortisol Levels: Stress triggers the release of cortisol, a hormone associated with the body’s ‘fight-or-flight’ response. Deep breathing techniques have been shown to reduce cortisol levels, promoting a sense of calm and relaxation.
3. Enables Increased Oxygenation: Deep breathing brings more oxygen into the body, which can have a calming effect on both the body and mind.
4. An Amazing Tool For Practicing Mindfulness: Breathwork involves focusing attention on the breath, which promotes mindfulness (being present and in the moment). This can help individuals detach from stressful thoughts and feelings, fostering a sense of calm and clarity.
5. More Broadly It Can Aid Muscle Relaxation: Deep breathing can help relax tense muscles, which are often a physical manifestation of stress. By consciously relaxing the body through breathwork, individuals can release this physical tension.
6. The Regulation of Heart Rate and Blood Pressure: Deep, slow breathing has been shown to regulate heart rate and blood pressure, both of which tend to increase during periods of stress. By modulating these physiological responses, breathwork can help promote a sense of calm and reduce the feelings of anxiety.

But how should we be breathing? I know….we have been breathing all our lives, so how hard can it be? Well, I find that most people (as many of us are in a constant state of stress), shallow breathe and only utilize the top of our lungs. There are so many breath work techniques, but I want to provide you the steps for activating/utilizing ‘Diaphragmatic Breathing’.

Diaphragmatic breathing is the activation of the diaphragm (muscle) and consciously focusing on the expanding and contracting of the belly instead of the chest.

Here is a link to the YouTube video I did explaining the technique:

https://www.youtube.com/watch?v=7bUW1KOEhlg

Steps to Diaphragmatic Breathing:

• Be laying or sitting
• One hand on the chest and one hand on the diaphragm. To locate this (just below your ribs), simply cough and feel the muscle tense.
• Begin with breathing normally to notice if you are doing short shallow breaths, with the top of the chest expanding. This means you are only drawing in a small amount of air.
• Then, settle into a comfortable breathing pattern. In through the nose and out through the mouth.
• Now focus your attention on the belly expanding and contracting.
• Breathe in through the nose for the count of four and breathe out of your mouth for the count of six.
• Repeat this six times or up to about two minutes.