Breathing and Stress

The primary role of breathing is to absorb oxygen and to expel carbon dioxide through the movement of the lungs. Muscles that control the movement of the lungs are the diaphragm (a sheet of muscle underneath the lungs) and the muscles between the ribs. When a person is under stress, their breathing pattern changes. Typically, an anxious person takes small, shallow breaths, using their shoulders rather than their diaphragm to move air in and out of their lungs. This style of breathing disrupts the balance of gases in the body. Shallow over-breathing, or hyperventilation, can prolong feelings of anxiety by making the physical symptoms of stress worse. The good news is that controlling your breathing can help to improve some of these symptoms including: • Chest tightness • Constant fatigue • Faintness and light-headedness • Feelings of panic • Headaches • Heart palpitations • Insomnia • Muscular aches, twitches or stiffness • Tingling, numb and cold hands and face. Shallow and rapid breathing is a typical part of the stress response, and hyperventilation can prolong anxiety and stress. Stress can be managed and reduced with controlled breathing. You can use abdominal breathing to help control your nervous system and encourage your body to relax, bringing about a range of health benefits. Breathing is an automatic function of the body that is controlled by the respiratory centre of the brain. When we feel stressed, our breathing rate and pattern changes as part of the ‘fight-or-flight response’. Fortunately, we also have the power to deliberately change our own breathing. Scientific studies have shown that controlling your breath can help to manage stress and stress-related conditions. Breath control is also used in practices such as yoga, tai chi and some forms of meditation. Many people use their breathing to help promote relaxation and reduce stress. The types of conditions that controlled breathing might help include: • Anxiety • Asthma • Chronic fatigue syndrome • Chronic pain • High blood pressure • Insomnia • Panic attacks • Some skin conditions, such as eczema • Stress The relaxation response When a person is relaxed, they breathe through their nose in a slow, even and gentle way. Deliberately copying a relaxed breathing pattern seems to calm the nervous system that controls the body’s involuntary functions. Controlled breathing can cause physiological changes that include: • Lowered blood pressure and heart rate • Reduced levels of stress hormones in the blood • Reduced lactic acid build-up in muscle tissue • Balanced levels of oxygen and carbon dioxide in the blood • Improved immune system functioning • Increased physical energy • Increased feelings of calm and wellbeing.