Could Your Breath Be Contributing to Your Anxiety?
“Just breathe”—a common piece of advice that appears deceptively simple, yet has the potential to calm a racing heart and anxious thoughts. Recent research is shedding light on the profound connection between our breathing patterns and mental health.
The Link Between Breathing and Anxiety
Imagine a scenario where, despite medication, dietary changes, and a positive mindset, anxiety persists due to the oversight of a crucial aspect—breathing. This perspective, championed by author and journalist James Nestor in his book “Breath: The New Science of a Lost Art,” suggests that breathing practices, explored through a decade of research with experts such as scientists, doctors, yogis, and breathwork practitioners, can serve as a powerful tool in managing anxiety.
The Interplay Between Breath and Anxiety
One pressing question is the relationship between altered breathing patterns and anxiety: are they a cause or a consequence of each other? Research indicates that changes in breathing can both trigger and result from anxiety, implying a feedback loop where anxious thoughts lead to altered breathing, which in turn exacerbates anxiety by sending signals to the brain of impending danger.
The bidirectional impact of breathing patterns on the autonomic nervous system (ANS) illustrates how breath significantly influences anxiety levels. The sympathetic branch, responsible for the “fight or flight” response, readies the body for action by increasing heart rate, blood pressure, and respiration in response to perceived threats.
The Role of Carbon Dioxide
The impact of breathing on anxiety extends beyond the nervous system. Research by Justin Feinstein underscores the amygdala’s significance in managing emotional responses and its interaction with carbon dioxide (CO2) levels in anxiety disorders. Anxiety sufferers often exhibit reduced tolerance for CO2 in their blood.
This research unveils a cycle where anxiety or fear of a panic attack causes individuals to adopt ineffective breathing patterns like hyperventilation or mouth breathing, which, in turn, decrease CO2 tolerance. Elevated CO2 levels during panic or asthma attacks frequently trigger anxiety.
“The fact that individuals with severe anxiety, agoraphobia, anorexia, and other fear-based conditions can only hold their breath for a few seconds is not a coincidence,” Nestor notes. Chronic hyperventilation keeps them in a sympathetic state, further compromising their physical and mental well-being.
5 Breathing Techniques to Alleviate Anxiety
Slow, easy breathing forms a cornerstone of anxiety relief. It’s not about breathing more but making each breath count towards calming the nervous system and reducing stress.
According to Erik Peper from the Institute for Holistic Health Studies at San Francisco State University, engaging in slower abdominal breathing—approximately six breaths per minute—can stimulate the parasympathetic system and diminish the body’s panic response. Shifting from rapid, shallow chest breathing to deeper, slower breathing can notably reduce anxiety and physiological responses to fear.
Here are five practical techniques to incorporate into your daily routine for improved anxiety management:
1. Alternate Nostril Breathing
This method involves closing one nostril while breathing through the other, balancing brain hemispheres and promoting relaxation and mental clarity.
2. Diaphragmatic Breathing
Also known as deep belly breathing, this technique encourages full oxygen exchange and can significantly lower cortisol levels, reducing stress response.
3. Inner Nourishing Qi-Gong
This practice combines breathing with calming phrases to foster inner peace, promoting calmness and relaxation.
4. Buteyko Breathing
Focusing on shallow breaths and breath retention to improve CO2 tolerance, this method relaxes the nervous system and reduces anxiety symptoms.
5. Coherent Breathing
Breathing at a rate of five to six breaths per minute synchronizes heart, mind, and body to promote relaxation and balance.
The Importance of Consistent Practice
Regular practice of breathing techniques is essential for overcoming anxiety. Just as sporadic exercise won’t lead to fitness, consistent commitment to these practices is key.
“Repetition is crucial when practicing these breathing habits. You have to do them consistently to reap the benefits,” Nestor emphasizes. Establishing a routine that integrates these exercises into daily life can transform them from simple practices to powerful tools for managing and preventing anxiety.
Enhancing Results Through Combined Therapies
By modifying our breathing patterns, we can induce a state of calm in the body, reducing physiological anxiety symptoms. Combining these breathing techniques with other treatments such as cognitive behavioral therapy, meditation, or yoga can amplify their ability to combat stress, laying the groundwork for long-term mental wellness.
