Your breathing rate is directly related to your heart rate. As a result of this link, you can modulate your heart rate by controlling your breathing. On the other hand, in situations in which you lose control of your breathing rate, it can also have unexpected effects on your heart. In general, deep, controlled breathing decreases your heart rate, whereas rapid shallow breathing increases your heart rate. Deep breathing to decrease heart rate is a technique used in many relaxation and stress-relief programs.
Significance
Your heart rate responds to input from the central nervous system and autonomic nervous system. In general, the autonomic nervous system controls essential physiologic processes in such a way that you do not consciously think about them, such as regulating heart rate. During moments of increased or decreased stress, your autonomic nervous system increases or decreases your heart rate, respectively. Deep breathing is one method for modifying the effect of your autonomic nervous system on heart rate.
Considerations
Deep breathing stimulates your vagal nerve, which is an autonomic nerve fiber that runs from your brain to your heart and regulates heart beat. Stimulation of the vagal nerve decreases heart rate, and therefore deep breathing slows heart rate, as well. A normal adult has a resting heart rate range of 70 to 100 beats per minute, but in moments of stress, your pulse can approach maximal heart rate. Maximal heart rate is 220 minus your age. Deep breathing can help to rescue you from this rapid heart beat.
Time Frame
You will feel the decrease in heart rate from deep breathing almost immediately as you begin the breathing process. Lie down on a flat surface, preferably away from whatever situation has increased your heart rate in the first place. Breathe deeply, keeping one hand on your stomach. In deep breathing, you aim to have your stomach rise during an inhalation in a process sometimes called reverse breathing. Hold the breath for one second before releasing it slowly. You can continue for as long as you like, but you will feel your pulse decrease in the first few minutes.
Features
Deep breathing is a good practice to perform on a regular basis, whether your heart rate has been suddenly increased or not. It will help turn over the air in all parts of your lungs, and it will keep your heart rate at a calming level. However, deep breathing is also practiced as an emergency measure for patients who suffer from anxiety or panic attacks. In moments of sudden anxiety, patients may be advised by their doctors to utilize deep breathing and decrease the overall cardiovascular stress from the panic attack.
Warning
You should only use practice deep breathing in a responsible manner. Rapid deep breathing or holding your breath too long can both have detrimental effects on your cardiovascular system. If you suffer from extreme stress, anxiety or panic attacks, you should consult with your physician before making deep breathing a mainstay in your treatment regimen.
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