Conscious Breathing: A Path to Reduced Stress and Anxiety

Practicing conscious breathing has been shown to reduce stress, anxiety, and depression, while also helping to prevent insomnia.

This article provides guidance on how to start a conscious breathing practice.

The Historical Context of Breathwork

The roots of breathwork date back over 2,000 years and are embedded in various ancient cultures and philosophies.

Numerous methods aim to maximize the benefits derived from breathing, which has historically played a crucial role in improving physical health, emotional stability, and spiritual growth.

Many traditions, from the Vedic texts of India to the philosophical studies of ancient Greece, and the contemplative practices of Buddhism, have emphasized the significance of breath.

Today, numerous factors—including biological, psychological, socioeconomic, and cultural influences—affect the quality of our breath and overall well-being.

Air pollution can negatively impact breathing, while high-pressure work environments can create stress-related breathing patterns that become habitual for many people.

Additionally, experiences related to complex trauma and systemic oppression can lead to altered breathing patterns, which may have lasting impacts on posture, emotional health, and resilience.

As a result, many people fail to achieve optimal breathing, which is essential for well-being.

Guidelines for Better Breathing

To improve health and wellness, people can cultivate better breathing habits in their daily lives.

Instead of focusing exclusively on specific practices, it is more important to maintain healthy breathing throughout various activities.

A practical starting point is to prioritize nasal breathing.

Optimal functional breathing can include the following guidelines:

• Breathe quietly through the nose at all times, both during the day and at night, using mouth breathing only for emergencies.

• Engage the diaphragm to ensure breath is felt in the abdomen and lower rib area, while keeping the upper chest, shoulders, and neck relaxed.

• Inhale and exhale slowly, aiming for a rhythm of 5.5 to 10 breaths per minute.

• Breathe lightly and subtly; loud breathing can trigger feelings of danger for the nervous system, while gentle breaths foster a sense of safety.

• Establish a balanced rhythm, ensuring an equal emphasis on inhalation and easy exhalation.

• If stress arises or breathing feels chaotic, take a moment to return to a sense of ease.

Familiarizing yourself with specific breathing techniques can enhance your practice.

Consider these methods emphasizing nasal and diaphragmatic breathing:

• Fundamental nasal breathing can be practiced in various positions, such as lying down, seated, standing, or walking, by focusing solely on inhaling and exhaling through the nostrils with the mouth closed.

• Hand placement can help increase awareness: place one hand on the navel and the other on the chest while breathing through the nose.

• Back body awareness can be practiced in a yoga child’s pose or lying face down, directing breath and awareness towards the back of the body.

Mindful Breathing Practices

Setting aside five minutes each hour to check in with your breath can invite a sense of calm.

Focus on gentle and subtle breaths rather than deep inhalations, which can lead to tension and may not effectively soothe the nervous system.

This article is adapted from The Conversation under a Creative Commons license.

You can view the original article here.

Study Details:

• Title: Conscious breathing can reduce anxiety and depression—tips for how to do it
• Authors: Brems, C.
• Source: The Conversation
• Publication Date: December 30, 2024
• Link: https://medicalxpress.com/news/2024-12-conscious-anxiety-depression.