The Science Behind Deep Breathing

"Okay, take deep breaths," my mom used to tell me when I was scared. But I've also heard this advice given by doctors, friends, spouses, and anyone trying to help someone who is struggling. It turns out, this is solid advice — and it's not just a distraction technique, it's science. Taking slow, deep breaths can actually calm the brain when it goes into overdrive, and it can also help regulate other bodily functions. This is no placebo. Let's look at the great benefits of deep breathing.

Stimulate the Vagus Nerve

The vagus nerve may not get much media attention, but this essential cranial nerve helps regulate the body’s fight-or-flight stress responses. When we take a deep breath, our vagus nerve releases a tranquilizing substance called acetylcholine directly onto the heart. This helps soothe the body, encouraging it to hold off on its fight-or-flight response for the moment. This relaxation response lowers heart rate and blood pressure. Some are claiming this ability alone may be the key to our wellbeing. This nerve is actually the longest nerve we've got and it wanders all over, seeking maximum coverage. This is a pretty important nerve! And the fact that we can use it, intentionally, to calm ourselves, gives us a remarkable amount of control.

Stabilize Blood Pressure

Untreated high blood pressure can lead to headaches or shortness of breath — or worse. It may even cause serious complications, such as a stroke or death. But, as above, we may be more in control than we realize. Research indicates that slow breathing ramps up the baroreflex sensitivity, which in turn may lower blood pressure. This is a pressure-sensitive reflex that acts fast to help regulate blood pressure, so deep breathing may help stimulate the response and, as with the vagus nerve, keep us in a healthier place through direct stimulation.

Decrease Anxiety

For some, anxiety can be crushing and immediate. From panic attacks to PTSD triggers, anxiety takes over the body and demands immediate attention. For some, prescription medications are the best response, but what to do while waiting for them to kick in?

There are thousands of neurons in the brain, each with their own roles. Sometimes neurons tell the brain that we are experiencing an emergency — even if we aren’t in danger — and bam, we're in the middle of an anxiety attack. When this happens, deep breaths can help stop or slow these neurons from falsely arousing the brain, thus reducing anxiety.

As a person with a severe anxiety condition, I tell myself I will "reduce all systems to breathing and waiting" until the panic passes or until meds can kick in and help. Breathing is the greatest thing I know to help me get through when I've been triggered.

Methods of Deep Breathing

Some people prescribe techniques such as "Breathe in through your nose for 8 seconds, then out through the mouth for the same count" and these are great, but honestly, I just breathe in as deep as I can, slowly, and into my belly. Then I breathe out. I do three to five of these then wait and try to breathe normally. Repeat until I feel calm and good again.

There is also the 4-7-8 method which says that you breathe in for the count of four, then hold for seven, then breathe out for eight.

Some people use tools like pillows, some on their bellies, some on their knees. Some put the forehead down, others put the feet up. Some use a focal point, others close their eyes. The idea here is to take control of the breath, and as a result, some of the most calming, beneficial systems of the body. And through this choice, to find ourselves better off, healthier, and happier, thanks to systems of the body that exist just for that.

Copyright 2019, Wellness.com