Breathe Your Way To Stress Reduction

Belly breathing, also known as diaphragmatic breathing, is a technique that involves engaging the diaphragm to maximize the amount of oxygen taken in and carbon dioxide expelled during each breath. Belly breath has numerous benefits for physical and mental well-being. Here are some benefits of belly breathing, supported by reputable resources:

1. Stress reduction: Belly breathing activates the body's relaxation response and helps reduce the production of stress hormones like cortisol. It can promote feelings of calmness and relaxation, alleviating anxiety and tension.

   • Resource: Harvard Health Publishing - Relaxation techniques: Breath control helps quell errant stress response.

2. Improved respiratory function: Belly breathing helps to strengthen the diaphragm and enhances lung capacity. It allows for deeper and more efficient breathing, leading to increased oxygen intake and better oxygenation of the body.

   • Resource: Journal of Clinical Medicine - Diaphragmatic Breathing Reduces Exercise-Induced Oxidative Stress.

3. Enhanced focus and mental clarity: Deep breathing techniques, such as belly breathing, increase oxygen flow to the brain, which can improve concentration, mental alertness, and cognitive performance.

   • Resource: Frontiers in Psychology - Acute effects of slow-paced breathing on task performance and mood in participants with mild cognitive impairment.

4. Stress and anxiety management: Belly breathing has been found to have a positive impact on managing symptoms of anxiety disorders, such as panic attacks, social anxiety, and generalized anxiety disorder.

   • Resource: Journal of Clinical Psychology - Breathing Training: A Promising Intervention for Panic Disorder.

5. Lowered blood pressure: Deep breathing techniques, including belly breathing, have been associated with reduced blood pressure levels. It can be beneficial for individuals with hypertension or those at risk of developing high blood pressure.

   • Resource: American Heart Association - How to Measure Blood Pressure Using a Manual Monitor.

6. Improved digestion: Deep abdominal breathing stimulates the parasympathetic nervous system, promoting relaxation and aiding digestion. It can help reduce symptoms of digestive disorders, such as irritable bowel syndrome (IBS) and indigestion.

   • Resource: Gut - Breathing training improves symptoms and quality of life in patients with functional gut disorders.

Check out a two minute video guide to belly breathing here.

Irina