Shallow breathing can lead to tension and fatigue. Diaphragmatic breathing, or belly breathing, reduces stress and improves energy. Diaphragmatic breathing is a powerful way to reduce stress as it activates the parasympathetic nervous system and the relaxation centres in the brain. Research has shown that conscious, deep breathing can:
- Reduces stress and anxiety: activating the parasympathetic nervous system helps to reduce levels of cortisol, the stress hormone, leading to greater relaxation (Jerath et al., 2006).
- Improves concentration: regular breathing training increases oxygen supply to the brain, which improves cognitive function and attention (Zaccaro et al., 2018).
- Increases energy levels: better oxygenation of the body increases energy and reduces fatigue (Martarelli et al., 2011).
Benefits
Abdominal expansion causes negative pressure, which pulls blood into the chest and improves venous blood flow back to the heart. When you consciously incorporate abdominal breathing exercises into your daily routine, you will find that focusing your attention on your breath during stressful moments is much easier. This is an important skill that can help you manage stress, anxiety and negative emotions. Mindful, deep breathing can also help improve your ability to concentrate.
Directions
The following abdominal breathing exercise, 4-7-8, can help you get started with conscious breathing:
Find a comfortable place: Sit or lie comfortably with your legs slightly apart, one hand on your stomach near your belly button and the other on your chest.
Exhale gently: Exhale all the air from your lungs through your mouth.
Breathe in slowly: inhale through your nose and count to four, gently push your belly outwards and focus on your breath. As you breathe in, imagine the warm air flooding your body.
Hold your breath: hold your breath for a count of at least four but no more than seven.
Exhale slowly: exhale through your mouth while counting to eight. Gently contract your abdominal muscles to completely release the remaining air from your lungs.
Repeat the cycle: repeat at least five cycles. At first you may only be able to do one or two cycles, but as you practise, the number of cycles will increase.
Advancement: when you feel comfortable with the ability to breathe like this, you can give up using your hands on your abdomen and chest.
Conscious breathing is not only a way to manage stress, but also a path to greater vitality and better health. Incorporating breathing exercises into your daily routine can help you achieve greater focus, calm and energy and further support you in your programme.
