Therapy Near Me Mental Health Articles

Breathing is one of the most fundamental functions of life, yet its profound impact on mental health is often overlooked. Breathing techniques, rooted in practices such as yoga and meditation, have gained significant attention in recent years for their ability to reduce stress, anxiety, and depression. This article explores various breathing techniques that can be incorporated into daily life to enhance mental well-being, supported by scientific evidence

Keywords: Breathing techniques for mental health, Diaphragmatic breathing benefits, Box breathing for anxiety, 4-7-8 breathing technique, Alternate nostril breathing stress relief, Resonant breathing relaxation, Breathing exercises for anxiety, Mental health breathing practices, Calming breathing techniques

Breathing is closely linked to the autonomic nervous system (ANS), which controls involuntary bodily functions, including heart rate, digestion, and respiratory rate. The ANS has two main components: the sympathetic nervous system (SNS), responsible for the “fight or flight” response, and the parasympathetic nervous system (PNS), which promotes relaxation and recovery.

Breathing techniques can influence the ANS, shifting the balance from the stress-inducing SNS to the calming PNS. This shift reduces the physical symptoms of stress, such as elevated heart rate and muscle tension, and fosters a state of relaxation (Brown & Gerbarg, 2005). Research has shown that controlled breathing can improve emotional regulation, reduce anxiety, and enhance overall mental health (Jerath, Edry, Barnes, & Jerath, 2006).

1. Diaphragmatic Breathing (Abdominal Breathing)
   • How it works: Diaphragmatic breathing involves deep breathing into the diaphragm rather than shallow chest breathing. This technique maximises oxygen intake and promotes full lung expansion.
   • Benefits: Diaphragmatic breathing is effective in reducing stress and promoting relaxation. Studies have shown that this type of breathing can lower cortisol levels (a stress hormone) and improve heart rate variability (HRV), which is a marker of resilience to stress (Hopper et al., 2019).
   • How to practice: Sit or lie down comfortably. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest still. Exhale slowly through your mouth. Repeat for several minutes.

1. Box Breathing (Square Breathing)
   • How it works: Box breathing involves inhaling, holding the breath, exhaling, and holding the breath again for equal counts, typically four seconds each.
   • Benefits: Box breathing can help manage stress and improve focus. It has been used by Navy SEALs and athletes to enhance mental clarity and calm the nervous system (Kox et al., 2012).
   • How to practice: Inhale through your nose for a count of four, hold your breath for a count of four, exhale through your mouth for a count of four, and hold your breath again for a count of four. Repeat the cycle for several minutes.

1. 4-7-8 Breathing
   • How it works: This technique involves inhaling for four seconds, holding the breath for seven seconds, and exhaling for eight seconds.
   • Benefits: The 4-7-8 technique promotes relaxation and can be particularly effective in helping individuals fall asleep. It has been associated with lowering blood pressure and calming the mind (Weil, 2011).
   • How to practice: Sit or lie down comfortably. Inhale quietly through your nose for a count of four, hold your breath for a count of seven, and exhale completely through your mouth for a count of eight. Repeat for four to eight cycles.

1. Alternate Nostril Breathing (Nadi Shodhana)
   • How it works: This yogic breathing technique involves alternating the breath between the left and right nostrils.
   • Benefits: Alternate nostril breathing is believed to balance the two hemispheres of the brain and reduce anxiety. Research has shown that it can improve cognitive function and reduce stress (Telles et al., 2013).
   • How to practice: Sit comfortably with your spine straight. Close your right nostril with your thumb and inhale deeply through your left nostril. Close your left nostril with your ring finger, release your right nostril, and exhale through the right nostril. Inhale through the right nostril, close it, and exhale through the left nostril. Continue alternating for several minutes.

1. Resonant Breathing (Coherent Breathing)
   • How it works: Resonant breathing involves breathing at a rate of around five to six breaths per minute, which is believed to be the optimal breathing rate for relaxation and coherence between the heart and lungs.
   • Benefits: Resonant breathing has been shown to reduce symptoms of anxiety and depression, improve HRV, and enhance overall emotional well-being (Zucker et al., 2009).
   • How to practice: Inhale for a count of six and exhale for a count of six. Maintain this rhythm for several minutes, focusing on the steady, even flow of your breath.

Regular practice of these breathing techniques can lead to significant improvements in mental health. Studies have shown that individuals who engage in daily breathing exercises experience reduced levels of anxiety, improved mood, and greater emotional resilience (Saoji, Raghavendra, & Manjunath, 2019). Furthermore, breathing techniques are accessible, cost-free, and can be practiced anywhere, making them an ideal tool for managing stress and enhancing well-being.

Breathing techniques are also being integrated into various therapeutic practices, including Cognitive Behavioural Therapy (CBT) and mindfulness-based therapies, to help individuals manage conditions such as Generalised Anxiety Disorder (GAD), PTSD, and depression (Hofmann, Asnaani, Vonk, Sawyer, & Fang, 2012).

Breathing techniques offer a simple yet powerful way to improve mental health and well-being. By incorporating practices such as diaphragmatic breathing, box breathing, and alternate nostril breathing into your daily routine, you can reduce stress, enhance emotional regulation, and improve overall mental health. As research continues to highlight the benefits of these practices, they are becoming increasingly recognised as a valuable tool in the pursuit of mental wellness.

• Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part II—clinical applications and guidelines. Journal of Alternative & Complementary Medicine, 11(4), 711-717.
• Hopper, S. I., Murray, S. L., Ferrara, L. R., & Singleton, J. K. (2019). Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database of Systematic Reviews and Implementation Reports, 17(9), 1855-1876.
• Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566-571.
• Kox, M., van Eijk, L. T., Zwaag, J., van den Wildenberg, J., Sweep, F. C., van der Hoeven, J. G., & Pickkers, P. (2012). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences, 109(20), 7375-7380.
• Saoji, A. A., Raghavendra, B. R., & Manjunath, N. K. (2019). Effects of yogic breath regulation: A narrative review of scientific evidence. Journal of Ayurveda and Integrative Medicine, 10(1), 50-58.
• Telles, S., Sharma, S. K., Singh, N., & Balkrishna, A. (2013). Immediate changes in muscle strength and motor speed following yoga breathing techniques. Journal of Strength and Conditioning Research, 27(12), 3385-3390.
• Weil, A. (2011). Spontaneous Happiness. Little, Brown and Company.
• Zucker, T. L., Samuelson, K. W., Muench, F., Greenberg, M. A., & Gevirtz, R. N. (2009). The effects of respiratory sinus arrhythmia biofeedback on heart rate variability and posttraumatic stress disorder symptoms: A pilot study. Applied Psychophysiology and Biofeedback, 34(2), 135-143.

How to get in touch

If you or your NDIS participant need immediate mental healthcare assistance, feel free to get in contact with us on 1800 NEAR ME – admin@calmandcaring.com.