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Adult Good Morning Gif – Science Feeling nervous? The way you breathe can be added on January 8, 2021 / Kira M. Newman

Scrolling through social media amid frenzied posts about politics and cases of COVID-19, you might come across a friend or two reminding everyone to “just breathe.”

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In his new book Breath: The New Science of a Lost Art, journalist James Nestor argues that modern humans have gotten pretty bad at this most basic act of living. We breathe through our mouths and through our chests, and we do it too fast. There’s also a phenomenon called “email apnea,” where multitasking office workers breathe irregularly and shallowly, or even hold their breath, while glued to their devices for half a minute or more.

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In addition to the troubling health problems this can cause, which Nestor details in his book, our lack of ability to breathe can have another major effect, contributing to our anxiety and other mental health problems.

“The speed and depth of our breathing is a huge determinant of our mental state,” says UC San Francisco professor Elissa Epel.

Researchers like Epel are studying how using breathing techniques (some new, some ancient) can help people relieve anxiety. What they discover is that breathing can be an overlooked key to finding more calm and peace.

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We often try to control anxiety by changing our thoughts: re-examining worst-case scenarios in our minds, interrupting our thinking with some form of distraction, or going to therapy. But breathing offers a different approach, bypassing the complexities of the mind and focusing directly on the body. Instead of trying to force yourself to feel anxiety, you can do something specific—breathe slowly or quickly, at a certain pace, or through one nostril—and sometimes you can find immediate relief.

In a 2017 study, people with high anxiety were given a course in diaphragmatic breathing relaxation and practiced twice a day at home. Diaphragmatic breathing, or belly breathing, involves breathing deeply into the belly rather than shallowly into the chest. After eight weeks, compared to the non-trained group, they reported feeling less anxious. They also showed physical signs of reduced anxiety, including lower heart rates, slower breathing and lower skin conductance.

So a regular breathing practice can help you feel more relaxed in your daily life. But other research suggests that focusing on breathing during acute stress can also be beneficial.

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, researchers took participants into a lab and told them they would receive an electric shock. Some of the participants gently practiced breathing before the shocks (which were never actually administered), while others focused on breathing in a normal rhythm or did not regulate their breathing at all. Slow breathing — eight breaths per minute — not only made them feel less anxious while anticipating pain, but also showed less anxiety on a physical level, as measured by sweat and blood flow in the fingers.

Another study continued this research and tested three different breathing rhythms: fast breathing and slow breathing; slow breathing with rapid breathing; or breathing in and out at the same rate. Here, fast breathing combined with slow breathing (2 seconds in, 8 seconds out) was most effective in alleviating the physical and mental experience of anxiety.

Of course, breathing is a central component of many Buddhist meditation and mindfulness practices, and may be a key reason why it works. In a small 2017 study, researchers asked people with an anxiety disorder to try alternating nostril breathing or mindful awareness for 10 minutes, two days in a row. They found that practicing alternating nasal breathing was three times more effective in reducing people’s feelings of anxiety.

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For participants in a small 12-week yoga breathing class in the UK, these benefits were profound. According to researchers at the University of Southampton:

Participants described feeling “more under control”, “anxiety is no longer debilitating”. One participant experienced a noticeable increase in self-confidence, mindfulness, and spirituality; [and] a greater ability to relax… Three participants returned to paid work, one was able to get a job he had wanted for a long time, and another was able to consider returning to work, which he had not been able to do for many years.

The way you breathe can create a cascade of physical changes in the body that promote stress or relaxation.

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“If we breathe very lightly and quickly, it regulates our nervous system and we feel tense and nervous,” says Epel. “If we breathe slowly, it triggers an anti-stress response.”

Technically, breathing affects the sympathetic (“fight or flight”) and parasympathetic (“rest and try”) branches of our nervous system, and certain techniques can promote more parasympathetic calm and relaxation. Some may also cause the release of prolactin and possibly oxytocin, a hormone that promotes love and bonding.

“[Breathing techniques] allow you to consciously control your breathing, so you can control your nervous system, so you can control your anxiety,” Nestor says. “When we breathe a certain way, we send messages to those emotional centers in our brain to calm down.”

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Other techniques, tummo—yogic breathing that involves forceful or gentle exhalation, abdominal contractions on exhalation, and visualization—actually increase the sympathetic nervous system, which increases our body’s stress to activate deeper, tension-like relaxation. muscles, and then the release works.

It’s similar to the type of “iceman” breathing that Wim Hof ​​teaches his followers, a method Epel is currently researching. Hoff is known for seemingly superhuman feats, such as climbing Mount Kilimanjaro in shorts and altering his own immune response.

, which he attributes to fine-tuning his physiology through breathing practices and more.

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Breathing can be rapid for people with anxiety — causing the shortness of breath and dizziness that often accompany panic attacks — but that’s about it. When you take a quick breath and begin to feel the symptoms you normally associate with anxiety, it can help you reinterpret those symptoms in a less threatening way. They are less worrisome because they have a clear cause, in the same way that an increase in heart rate during exercise does not bother us. And if you associate anxiety with bad breathing habits, it means you can change the way you breathe and notice some improvements.

If you want to practice breathing for better mental and physical health, there are endless techniques you can try. While they should not be viewed as a substitute for therapy or medication for severe anxiety, they can be a free and simple tool for short-term relief and long-term benefit. “Breathing techniques can be used as a first-line treatment and as an adjunct to stress [and] anxiety,” Ravinder Jarath and colleagues wrote in a 2015 study.

Many of the techniques formally studied come from pranayama, a yogic form of breathing from ancient India:

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There are also many “box breathing” practices, which are derived from Sama Vritti pranayama, where you inhale for four seconds, hold for four, exhale for four, hold for four and repeat. Other timing techniques include 4-7-8 breathing, which is often recommended to help you fall asleep.

In the same way that mindfulness practice is not just meditation, breathing practice is not about waking up every morning and doing 10 minutes of breathing in a box. It’s important to be aware of how you breathe in your daily life (or while checking email).

, Nestor’s advice boils down to a short list of general principles, including making sure you breathe through your nose, not your mouth, slow your breath (five or six seconds in and five or six seconds out), and lengthen your breath. even more relaxation.

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Now, when you talk so much about breathing, you feel nervous; at least that’s how I felt when I read about all the ways our breathing habits are wrong. In one study, researchers noted that anxiety subjects were skeptical at the beginning of the experiment and had some difficulty practicing. But this group still felt better at the end of the 12-week training.

All this research shows the influence of our bodies on our minds. Modern life brings many things to worry about, but as Nestor says, not being able to breathe remains one of our deepest and most pressing concerns. If somehow the way we breathe tells our brain that something is wrong, it’s no wonder we feel anxious, and it’s no wonder all these breathing techniques can lead to profound healing.

This article was originally published in Greater Good, the online journal of UC Berkeley’s Greater Good Science Center.

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Kira M. Newman is the editor-in-chief of Greater Good. His work has appeared in the Washington Post, Mindful magazine, Social Media Monthly, and Tech.co, and he is the co-editor of The Gratitude Project. Follow her on Twitter @KiraMNevman. People with autism have long discovered that repetitive behaviors are beneficial. Evidence for this idea is emerging as new therapies take shape.

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