Aug282023

In our fast-paced, stressful lives, finding moments of calm is crucial for our wellbeing. One effective technique for achieving this is diaphragmatic breathing. This simple yet powerful practice has a profound impact on our physical and mental health.

Understanding the nervous system and relaxation

To grasp the importance of relaxation, we need to understand how the nervous system works. The autonomic nervous system consists of two branches: the sympathetic and parasympathetic. They work together to regulate our body’s response to stress and relaxation.

The sympathetic nervous system triggers the ‘fight or flight’ response when we perceive a threat. It releases stress hormones, increases heart rate, and prepares the body for action. While this response is necessary at times, prolonged activation can lead to anxiety, elevated blood pressure, and other health issues.

In contrast, the parasympathetic nervous system controls the ‘rest and digest’ response. It promotes relaxation, slows the heart rate, lowers blood pressure, and supports digestion and healing. Activating the parasympathetic system through techniques like diaphragmatic breathing counteracts the negative effects of chronic stress, allowing our bodies to relax and heal.

The importance of relaxation

  1. Stress reduction: Relaxation techniques lower stress hormone levels, promoting calmness and wellbeing. By incorporating relaxation into our daily lives, we manage stress more effectively, improving mental and physical health.
  2. Emotional wellbeing: Relaxation techniques alleviate anxiety and depression symptoms, enhancing emotional wellbeing. Regular relaxation practice fosters balance, improves mood, and increases resilience.
  3. Physical health benefits: Chronic stress contributes to cardiovascular issues, weakened immune function, and digestive disorders. Relaxation practice boosts the immune system, improves cardiovascular health, and enhances bodily functions.
  4. Increased focus and productivity: Relaxation clears the mind, enhancing concentration, creativity, and productivity.

Steps for diaphragmatic breathing

  1. Find a quiet space without distractions. Sit or lie down.
  2. Place one hand on your abdomen, below the ribcage, to feel the movement of your diaphragm rather than your chest.
  3. Breathe slowly and deeply through your nose for 4 seconds, allowing your abdomen to expand as you fill your lungs. Briefly pause.
  4. Exhale slowly through your nose for 6 seconds, feeling your abdomen sink back down. Pause briefly.
  5. Continue with this slow and steady rhythm, allowing yourself to relax with each breath.

In a busy, stressful world, it’s crucial to balance our lives with relaxation. Diaphragmatic breathing provides a simple yet powerful technique to unwind and find calm. By incorporating regular relaxation practices into our daily lives, we can improve our physical health, mental wellbeing, and overall life balance. Take a moment, breathe deeply, and embrace the power of relaxation.

 

By Cassie Jelfs

 

 

References

Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., Wei, G. X., & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect, and stress in healthy adults. Frontiers in Psychology, 8, 874. doi: 10.3389/fpsyg.2017.00874

Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: part I—neurophysiologic model. Journal of Alternative & Complementary Medicine, 11(1), 189–201.

Harvard Medical School. (2020). Relaxation techniques: Breath control helps quell errant stress response. Harvard Health Publishing. Retrieved June 21, 2023, from https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

Harvard Medical School (2016). Learning Diaphragmatic Breathing. Harvard Health Publishing. Retrieved June 21, 2023, from https://www.health.harvard.edu/healthbeat/learning-diaphragmatic-breathing

Mirgain, S. A., Singles, J., & Hampton, A. (2020). The Power of Breath: Diaphragmatic Breathing. Retrieved June 21, 2023, from https://www.va.gov/WHOLEHEALTHLIBRARY/tools/diaphragmatic-breathing.asp