Why Breathing Is So Effective at Reducing Stress
Covid is causing increasing stress levels among working professionals who were already under the pump given rising competitive dynamics of the corporate world. Increasingly, psychologists and performance coaches are recommending rhythmic breathing techniques to handle stress, something that has been an integral part of ancient wellness fields such as Yoga too. In this piece, the authors highlight how breathing techniques actually helps manage stress.
They start with how a US Marine used breathing to handle a stressful situation involving a bomb blast in which he lost both his legs:
“When U.S. Marine Corp Officer Jake D.’s vehicle drove over an explosive device in Afghanistan, he looked down to see his legs almost completely severed below the knee. At that moment, he remembered a breathing exercise he had learned in a book for young officers. Thanks to that exercise, he was able to stay calm enough to check on his men, give orders to call for help, tourniquet his own legs, and remember to prop them up before falling unconscious. Later, he was told that had he not done so, he would have bled to death.
If a simple breathing exercise could help Jake under such extreme duress, similar techniques can certainly help the rest of us with our more common workplace stresses.”
The authors cite two recent studies at Yale and University of Arizona that demonstrated that structured breathing techniques did better than conventional stress management methods in reducing stress levels of the subjects in the study.
“So what makes breathing so effective? It’s very difficult to talk your way out of strong emotions like stress, anxiety, or anger. Just think about how ineffective it is when a colleague tells you to “calm down” in a moment of extreme stress. When we are in a highly stressed state, our prefrontal cortex — the part of our brain responsible for rational thinking — is impaired, so logic seldom helps to regain control. This can make it hard to think straight or be emotionally intelligent with your team. But with breathing techniques, it is possible to gain some mastery over your mind.
Research shows that different emotions are associated with different forms of breathing, and so changing how we breathe can change how we feel. For example, when you feel joy, your breathing will be regular, deep and slow. If you feel anxious or angry, your breathing will be irregular, short, fast, and shallow. When you follow breathing patterns associated with different emotions, you’ll actually begin to feel those corresponding emotions.
How does this work? Changing the rhythm of your breath can signal relaxation, slowing your heart rate and stimulating the vagus nerve, which runs from the brain stem to the abdomen, and is part of the parasympathetic nervous system, which is responsible for the body’s “rest and digest” activities (in contrast to the sympathetic nervous system, which regulates many of our “fight or flight” responses). Triggering your parasympathetic nervous system helps you start to calm down. You feel better. And your ability to think rationally returns.
To get an idea of how breathing can calm you down, try changing the ratio of your inhale to exhale. This approach is one of several common practices that use breathing to reduce stress. When you inhale, your heart rate speeds up. When you exhale, it slows down. Breathing in for a count of four and out for a count of eight for just a few minutes can start to calm your nervous system. Remember: when you feel agitated, lengthen your exhales.
While a short breathing exercise like this can be effective in the moment, a comprehensive daily breathing protocol such as the SKY Breath Meditation technique will train your nervous system for resilience over the long run. These simple techniques can help you sustain greater wellbeing and lower your stress levels — at work and beyond.”
They start with how a US Marine used breathing to handle a stressful situation involving a bomb blast in which he lost both his legs:
“When U.S. Marine Corp Officer Jake D.’s vehicle drove over an explosive device in Afghanistan, he looked down to see his legs almost completely severed below the knee. At that moment, he remembered a breathing exercise he had learned in a book for young officers. Thanks to that exercise, he was able to stay calm enough to check on his men, give orders to call for help, tourniquet his own legs, and remember to prop them up before falling unconscious. Later, he was told that had he not done so, he would have bled to death.
If a simple breathing exercise could help Jake under such extreme duress, similar techniques can certainly help the rest of us with our more common workplace stresses.”
The authors cite two recent studies at Yale and University of Arizona that demonstrated that structured breathing techniques did better than conventional stress management methods in reducing stress levels of the subjects in the study.
“So what makes breathing so effective? It’s very difficult to talk your way out of strong emotions like stress, anxiety, or anger. Just think about how ineffective it is when a colleague tells you to “calm down” in a moment of extreme stress. When we are in a highly stressed state, our prefrontal cortex — the part of our brain responsible for rational thinking — is impaired, so logic seldom helps to regain control. This can make it hard to think straight or be emotionally intelligent with your team. But with breathing techniques, it is possible to gain some mastery over your mind.
Research shows that different emotions are associated with different forms of breathing, and so changing how we breathe can change how we feel. For example, when you feel joy, your breathing will be regular, deep and slow. If you feel anxious or angry, your breathing will be irregular, short, fast, and shallow. When you follow breathing patterns associated with different emotions, you’ll actually begin to feel those corresponding emotions.
How does this work? Changing the rhythm of your breath can signal relaxation, slowing your heart rate and stimulating the vagus nerve, which runs from the brain stem to the abdomen, and is part of the parasympathetic nervous system, which is responsible for the body’s “rest and digest” activities (in contrast to the sympathetic nervous system, which regulates many of our “fight or flight” responses). Triggering your parasympathetic nervous system helps you start to calm down. You feel better. And your ability to think rationally returns.
To get an idea of how breathing can calm you down, try changing the ratio of your inhale to exhale. This approach is one of several common practices that use breathing to reduce stress. When you inhale, your heart rate speeds up. When you exhale, it slows down. Breathing in for a count of four and out for a count of eight for just a few minutes can start to calm your nervous system. Remember: when you feel agitated, lengthen your exhales.
While a short breathing exercise like this can be effective in the moment, a comprehensive daily breathing protocol such as the SKY Breath Meditation technique will train your nervous system for resilience over the long run. These simple techniques can help you sustain greater wellbeing and lower your stress levels — at work and beyond.”