Deep Breathing to Reduce Anxiety
Do all types of breathing reduce anxiety? If so, why?
Some types of breathing absolutely do, while some can actually be counterproductive. The reason for this comes from the mind's self-referential view of the body: we unconsciously look to physical cues to determine our emotional responses. A great video that speaks directly to this point is Amy Cuddy's famous TED Talk Your Body Language May Shape Who You Are, in which she outlines her research on changing body posture to a powerful or weak position can significantly affect levels of testosterone (our power and dominance hormone) and cortisol (our stress hormone) in just two minutes.
Similarly, if you breathe in a way that communicates to your brain that you are relaxed, it will promote a cycle of relaxation in the body and mind. This type of breathing is called diaphragmatic breathing (or "deep breathing"), and involves taking a breath in through the nose that feels as if it is filling space in the abdomen (behind the belly-button), and then letting the breath out through the mouth. Diaphragmatic breathing is naturally calming, activating our parasympathetic nervous system - the system in our body responsible for bringing us back down when we get worked up. Taking deep breaths sends a signal to your brain that there is no immediate danger, which in turn helps reduce anxiety or panic.
The other side of the coin is that you can breathe in a way that increases anxiety - hyperventilation, or chest breathing. When you breathe through your chest you tend to see a lot of movement in your shoulders, whereas if you breathe through your diaphragm you'll see expansion in your belly, but very little movement in your shoulders.
What are some breathing techniques (abdominal breathing, nostril breathing, etc.) and how are they performed?
Deep breathing is performed by breathing in slowly through your nose, and imagining that you are inflating a balloon down behind your belly-button with the breath. After your lungs are full, release the breath out through your mouth at a speed that feels comfortable to you. Repeat this as many times as you would like, although I'd recommend completing at least 10 cycles. I've created an audio guide for this, which I've posted on my YouTube channel here.
As you are first learning to do diaphragmatic breathing, I recommend two methods to ensure you're doing the technique properly:
Practice with a hand on your belly-button, and ideally in front of a mirror. Take some breaths - is the intake of air pushing your hand out? Are your shoulders rising, or staying stationary? If you're finding that your shoulders continue to move, try practicing lying down, still with your hand on your belly - this can sometimes be easier than a sitting position.
Once you think you have the breathing down, try this: before you take a deep breath, ball your hands into fists, and fully tense your arms (shoulders, biceps, and hands). While holding this tension, try to take a deep breath. If your breath seems to catch in your throat, that means you are breathing correctly - your body is virtually incapable of taking a relaxed breath when your upper body is tense. If you are able to fill your lungs most of the way, that means you are still breathing from your chest. Time for more practice - keep after it!
How can you incorporate deep breathing into your daily routine?
The best time to practice deep breathing is when you are not already feeling stressed - this deepens the feeling of relaxation, and starts to build a psychological association in your mind between engaging in deep breathing and feeling relaxed. This association is then doubly useful in times of high stress: not only is the breathing naturally relaxing, but you'll pull on that psychological association you've worked on, increasing the relaxing effect.
Additionally, you can multiply the positive impact of a breathing routine by coupling it with mindfulness meditation. Mindfulness meditation is one of the most research-backed techniques for anxiety management, and involves observing your thoughts and feelings as you attempt to stay focused on the feeling of your breath. There are a lot of fantastic apps you can use that offer basic meditation techniques for free - my favorites are Headspace and 10% Happier. If you're looking for a quick introduction without the download, you're welcome to use my 11-minute introduction to mindfulness meditation lesson, as well as my 10-minute meditation recording, both available on my YouTube Channel.
If you are looking for help, more information is available on my website related to working with me for online therapy for stress and anxiety – in addition to my concierge therapy practice, I also have a small in-network practice with Equipoise Teletherapy in Chicago. For any other questions, please feel free to reach out to me directly!