The benefits of deep breathing for stress management

The main function of breathing is to inhale the oxygen the body needs and exhale carbon dioxide. All this is done through the lungs, whose movement is regulated by the diaphragm.

Breathing is controlled in the brain and it changes according to our mood.  In a calm situation it is slower, and it speeds up in a stressful environment. The good news is that we can control this pattern and try to modify our breathing in situations of stress or anxiety. In fact, some disciplines, such as yoga or Tai Chi, use breathing techniques to achieve a state of calmness.

Some simple breathing exercises can make a big difference in anxiety situations. For example, if in a stressful situation you breathe slowly, calmly, and softly through your nose, you will be able to relax again.

Benefits of controlled breathing

• Lowers blood pressure and heart rate.
• Reduces blood levels of stress hormones.
• Decreases lactic acid build-up in muscle tissue.
• Balances blood levels of oxygen and carbon dioxide.
• Improves immune system functioning.
• Increases physical energy.

To achieve these benefits, the first step is to learn abdominal breathing. Follow these recommendations to achieve deep, relaxed abdominal breathing:

1. Choose a quiet and comfortable place, where you won't be disturbed during 10 to 20 minutes. 
2. Listen to calm music to relax.
3. Sit comfortably, open your rib cage, and expand your chest. To check if you're doing it right, place one hand on your chest and the other on your abdomen. Once you're in this position, notice how your upper abdomen and chest move as you breathe. Focus on your breathing and try to inhale and exhale slowly through your nose. 
4. With each breath, feel the tension in your body disappear. Once you have achieved this rhythm of breathing, hold it, and feel the relaxation. 
5. Practice breathing exercises once or twice a day, always at the same time, so that it becomes a habit and a daily routine.
6. There are many free guided breathing exercise apps. Choose the one that best suits your needs. 

Remember that shallow breathing in the upper abdomen is part of the stress response, and stress impairs the immune system and increases the risk of developing diseases. 

Stress control can be achieved by conscious breathing using the diaphragm. If you incorporate deep breathing exercises into your routine, you will be able to control situations of stress or anxiety. You can do it anywhere, without anyone noticing, you must just repeat the exercises you do every day to have a good mental control of your breathing.