Breathing Techniques for Stress Relief: Do They Really Work?

There are many physical, respiratory, and muscular practices that help fight stress. However, most people still believe that all of this does not work and is a waste of time. Therefore, let's consider the principle by which breathing techniques work, which help the body in stressful situations. Perhaps they are really effective?

What Happens to the Body in a State of Stress?

Stress activates the hypothalamic-pituitary-adrenal axis, which leads to the release of stress hormones – cortisol and adrenaline. These hormones accelerate heart rate, blood pressure, and breathing. At this moment, the sympathetic nervous system is activated: it accelerates and enhances the work of the heart, increases blood pressure, narrows the blood vessels of the skin, and inhibits the work of the digestive system.

How Does the Body React to Breathing Techniques?

The parasympathetic nervous system is activated, which is responsible for a state of rest: it weakens cardiac activity, dilates blood vessels, lowers blood pressure and glucose levels. Our body is better supplied with oxygen, and therefore organs work better, including the heart, brain, and muscles.

What Are the Benefits of Breathing Techniques?

• Calm down, help to distract and look at problems from a different angle.
• Help to overcome panic attacks, improve sleep and help get rid of insomnia.
• Reduce anxiety and stress levels.
• Restore internal resources.

What Techniques to Use?

• Alternate Nostril Breathing: A person closes one nostril, inhaling through the other, and then switches to exhaling through the other nostril.
• Pursed Lip Breathing: With a closed mouth and relaxed lips, a person slowly inhales through the nose for 2 seconds. Then, pursing the lips, as if going to blow out a candle, slowly and evenly exhales through the mouth.
• Progressive Muscle Relaxation: You need to inhale, tensing the first group of muscles for up to 10 seconds. Exhale – and quickly relax this group of muscles. After 20 seconds of relaxation, repeat the exercise for the next group of muscles.

Everyone chooses for themselves what helps them best in stressful situations. However, do not forget that for calming down there are special exercises, the task of which is to help a person here and now without involving significant resources.