Controlled Breathing: Exhale Stress and Inhale Health

Adult person on average takes 20 000 breaths per day, performing these actions automatically, unconsciously. Respiration is directly related to the state of human health, since this process provides the supply of oxygen (and the removal of CO₂) necessary to maintain life. The way we breathe – fast, slow, deep or superficial – affects our mood, stress levels and even the state of the immune system. estet-portal.com will talk about the possibilities and benefits of controlled breathing in this article.

What is controlled breathing?

Breath – the process is involuntary, performed automatically by the body, just like blood circulation and digestion. However, unlike the last two processes, we can control the speed, depth and method of breathing (through the mouth or nose).

The so-called controlled breathing, as studies show, has a beneficial effect on health, so it will be useful for every person to learn how to breathe consciously.

So why not take this opportunity to learn controlled breathing to improve important aspects of your health? In this article, we'll show you how to:

• controlled breathing triggers the relaxation response;
• controlled breathing affects our body;
• learn some simple controlled breathing techniques.

Controlled breathing triggers the relaxation response

The fight or flight response is known to be triggered in the body in response to stress. However, there is also an opposite process – relaxation response. And controlled breathing – one way to start this process is through the activation of the parasympathetic nervous system.

Dr. Herbert Benson, professor at the Medical Institute of Mind and Body at Harvard Medical School, claims that the relaxation response can even change gene expression. One study published in the scientific journal PLOS One reported the following information:

"Activation of PP (relaxation reactions)– an effective therapeutic method to counteract the negative clinical effects of stress… The relaxation response upregulates the expression of genes associated with energy metabolism, mitochondrial function, insulin secretion, and telomere maintenance, and reduces the expression of genes associated with the inflammatory response and stress-mediated pathways.

Relaxation reaction allows you to change even the expression of genes.

Slow deep breathing activates the parasympathetic system, while fast shallow breathing – sympathetic, involved in the production of cortisol and other stress hormones. 

Benefits of Controlled Breathing – ancient technique approved by modern science

Controlled breathing (in yoga – pranayama) takes pride of place among the ancient practices. Modern research shows that the benefits of controlled breathing are real, and the practice can help alleviate symptoms:

• insomnia;
• anxiety;
• PTSD;
• depression.

Psychologist Belisa Vranich, author of Breathe (Breathe) calls controlled breathing meditation for those who cannot master meditation.

The results of a preliminary study presented in May 2016 at the International Congress of Integrative Medicine and Health in Las Vegas, Nevada confirm that 12 weeks of daily yoga and controlled breathing practices are as effective as antidepressants for depression. The volunteers not only significantly reduced the symptoms of depression, but also increased the level of GABA – a neurotransmitter that has a calming effect.

Controlled breathing helps fight depression, stress, strengthen the immune system and lower blood pressure.

Equally interesting were the results of a study published in BMC Complementary and Alternative Medicine: breathing exercises led to a decrease in the level of cytokines associated with inflammation and stress in the saliva of volunteers.

In addition, research has shown that controlled breathing improves the ability of the heart to recover from stressors.

In addition to reducing stress and combating depression, controlled breathing allows you to:

• reduce blood pressure and heart rate, including in hypertensive patients;
• strengthen the immune system by changing the expression of the relevant genes;
• together with meditation – improve cognitive abilities.

A simple controlled breathing technique for stress relief

The controlled breathing technique given is extremely simple. It will help you calm down in the middle of a busy work day when stress levels are at their peak. For a quick relaxation try:

1. Inhale and exhale through the nose.
2. Hold your breath for 5 seconds.
3. Breathe consciously, taking deep breaths in and out through your nose for 10 seconds.
4. Repeat sequence.

Read also: Breathing techniques to relieve stress in 10 minutes

Another popular controlled breathing technique is the Buteyko method. You can find detailed information about this method in our article. 

Controlled breathing – a great way to calm down in a stressful situation, fight depression, strengthen the cardiovascular and immune systems. There are many breathing exercises you can practice to quickly relieve stress and improve your health and well-being.