Deep breathing exercises and why they work
deep breathing techniques are often cited as an important tool that can help relieve stress immediately, anxiety, frustration, and anger. However, many people have difficulty practicing deep breathing exercises, either because they believe it will help or try once and then not try again.
The same is true for breathing exercises, however, as is true for many other things: practice makes perfect.
The more you get into a routine of practice breathing exercises, the better you will become so doing, giving you the ability to reduce stress, anger and frustration easier than before.
Why work breathing exercises to relax your body and mind?
The body in the parasympathetic nervous system and the sympathetic nervous system. Both systems help for some reason to allow deep breathing exercises.
Discover how the nature of our physiological systems contributes to the positive effects.
The fight or flight response
Our biological systems have a natural ability to react in times of stress, especially in situations where we are facing a great threat. As a matter of survival, human beings have always had this ability. In prehistoric times, human face to face with all kinds of wild animals such as tigers or bears found.
In response to this threat, our body activates the fight or flight response or reaction block FFF.
The sympathetic nervous system is responsible for the physical sensations we get when we feel stress, anxiety or anger, and severe frustration. These may include sweaty palms, increased heart rate, and rapid breathing. Activation of the FFF response is preparing our bodies either run, fight the threat, or freeze.
The problem with the activation of the fight-or-flight response is that you can always be activated we perceive we face a threat – whether we are facing a threat or not.
Although we experience negative situations in our lives, this does not necessarily mean they are a threat to our physical well-being.
Situations involving personal relationships, job responsibilities, job promotions, verbal discussions with others, and bad news about your health or the health of loved ones are just a few scenarios that can trigger the FFF response.
Despite the fact that all of these situations can be emotionally harmful or painful, the nervous system of our body can interpret as a physical threat. As such, our bodies activate natural FFF response to prepare for fight or flight.
Activating opposite reaction
In order to tell our biological systems that the situations we face require no fight or flight response, activate the parasympathetic nervous system. The parasympathetic nervous system produces the response to FFF, causing a relaxation response instead.
Another important aspect of the fight-or-flight response is how blood flow is diverted. To prepare to fight or be ready to run a perceived threat, blood is diverted from the brain to the body’s extremities, such as arms, legs, hands, and feet.
Deep breathing reverses this process
Breathing exercises blood supplies sent back from the extremities (since we are not concerned with running or fighting) to areas of the brain that allow us to think, reason and solve problems.
This is why breathing exercises work to calm us when we experience acute stress, anger or frustration. Blood is returning to the brain and makes it easier for us to think.
How to practice deep breathing
There are several ways in which you can practice deep breathing to relax the body and mind.
The easiest way to practice during times of stress or anger is:
Close your eyes.
tighten the entire body for four seconds while inhaling deeply.
then exhale slowly.
Repeating this three or four times can take
As you can see, the body’s natural ability to fight or flee from a perceived threat has been useful throughout the centuries and is still useful today. However, reversing the process through breathing exercises puts you in a better position to think more clearly and reason about stress or problems you are facing.
To see if this could work for you complete the quick quiz below:
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