How Deep Breathing Exercises Can Help Alleviate Stress

Stress is a normal part of life that isn’t always as bad as it seems. For example, a study by researchers at the University of California, Berkeley found that acute stress caused stem cells in rats’ brains to multiply into new nerve cells, ultimately boosting the animals’ mental performance. This led researchers to conclude that intermittent stressful events can enhance alertness, helping individuals perform better.

When considering the potentially positive effects of stress, it’s important to recognize that these benefits occur only when stress is acute. VeryWellMind notes that acute stress is typically experienced a few times a day in response to an immediate threat. Prolonged stress, often called chronic stress, is harmful because it can lead to conditions like high blood pressure, which increase the risk of cardiovascular disease and stroke. Managing chronic stress may require lifestyle changes and adopting additional strategies, such as breathing techniques.

Skeptics may question whether breathing effectively reduces stress. However, the National Council for Mental Wellbeing notes that studies show breathing exercises can lower stress by convincing the brain that a person is in a different emotional state than they actually are. When faced with a stressful situation, breathing accelerates, becomes irregular, and shallow.

Breathing exercises help individuals slow their breathing, tricking the brain into thinking they are in a calm, threat-free state. Deep-breathing exercises can help manage stressful situations, and WebMD offers a guideline for those looking to calm their nerves.

WebMD notes that short, shallow breaths into the chest are common but can lead to feelings of anxiety and fatigue. Deep-breathing techniques are designed to teach people how to take deeper breaths. A deep-breathing exercise begins after someone finds a comfortable position, then breathes in through the nose and allows the belly to expand with air. Next, breathe out through the nose, placing one hand on the belly and the other on the chest. Feel the belly rise as you breathe in, then fall as you breathe out. Take three more full, deep breaths.

Focusing can enhance the effectiveness of deep-breathing exercises. WebMD recommends using a mental image and a word or phrase to help you relax. Close your eyes before taking a few deep, slow breaths. When inhaling, picture the air filled with peace and calm. When exhaling, imagine stress leaving with your breath. You can use a word or phrase while breathing in and out to reinforce these feelings. WebMD suggests practicing these exercises for 10 to 20 minutes.

Wellness includes strategies to enhance overall health, such as stress management techniques. Deep-breathing exercises are a simple way to cope with stressful situations.