Breathing has a profound effect on the nervous system when consciously controlled. Breathing exercises are useful in stressful situations and can help calm the mind. Anxiety is never pleasant no matter who you are, and some people experience anxiety so severely that it undermines health. Breathing exercises can help and have been used as a core element in yogic practice for many years. These exercises can be used by anyone to eliminate stress whether caused by a simple day at work, in preparation for a 5K or even a triathlon.
Mind
Slowing the breath is used in practices, such as yoga to help relax the nervous system, which in turn calms the mind. Once the mind is calmed through slow steady breaths, it opens up the possibility of increased sense of connection, compassion, intuition, creativity and even healing, according to Timothy McCall, M.D., author of "Yoga as Medicine". Stress can often crowd out the room for these positive states of mind, especially in a world where people are surrounded by computers, televisions, cell phones, car alarms, neon lights, PDA's, and other digital items. Overwhelmed senses can be rejuvenated by turning awareness inward through breathing exercises.
Body
Tension creates tight muscles and restricted muscles in many places of the body. According to "Yoga as Medicine", many people with anxiety have developed a chronic form of muscle restriction affecting the abdominal muscles that encircle the belly. When these muscles tighten from tension, the belly can't move freely and so breathing is impaired. Tightening of the intercostals muscles, between the ribs, can also have a similar affect. Learning to release this tension through breathing exercises may not be easy at first, but it can result in fuller, more enjoyable breaths, which not only helps in everyday life, but in many cardiovascular sports, such as running or swimming.
Stress Remedy
Anxiety can happen for multiple reasons and everyone experiences anxiety in slightly different ways. Anxiety can cause insomnia, migraines, obsessive thinking, intestinal problems, dizziness, nausea, shortness of breath and heart palpitations among other things. A key yogic technique used to counter anxiety and stress is to focus on the breath. Sometimes breath control can help to keep one calm in a situation that is a known stress and anxiety trigger, such as a company meeting, public speaking or driving in a snowstorm. Anxious breathing usually doesn't fully engage the diaphragm. Engaging in full diaphragm breaths and not just breathing from the chest can help lower the rate of pulse and relieve tension.
References
- "Yoga as Medicine: The Yogic Prescription for Health and Healing"; Timothy McCall, M.D.; 2007
- "Awake in the Wild: Mindfulness in Nature as a Path of Self-Discovery"; Mark Coleman; 2006
