Stress Relief by Breathing: Explanation and Technique

Why does slow breathing work to reduce stress?  

Slow, rhythmic breathing also stimulates the vagus nerve. The baroreceptors, or pressure receptors in your neck and heart detect blood pressure and transmit the signal to your brain. This signal then in turn activates the vagus nerve to help lower blood pressure and heart rate. This results in a lower sympathetic “fight or flight” response, as well as a higher parasympathetic “rest and digest” response. Slow breathing helps to increase the sensitivity of these receptors, increasing vagal activation.

Rhythmic Breathing Exercise

 1. Place one hand on your heart.

2. Inhale through your nose for a set number of seconds (I inhale for four seconds), pause briefly, then exhale for a set number of seconds (I typically exhale for 6 seconds).

3. The number of seconds you choose for your inhale and exhale doesn’t matter as long as you maintain the ratio of seconds that you inhale and then exhale.  (Again, in my case the ratio would be 4 to 6.  Four seconds on the inhale and six seconds for the exhale. ) When you inhale be sure to inhale from your chest and your heart.  This is important because all positive emotional experience is associated with the heart.

Lastly, be sure that as you maintain your ratio breathing , and be sure that your breathing is smooth and not labored or ”choppy”.