Here is 6 Ways Relaxed Breathing Helps to Reduce Stress and Anxiety

1. Activates the Parasympathetic Nervous System

Deep breathing stimulates the parasympathetic nervous system, which is responsible for the body's rest-and-digest functions. This reduces the body’s fight-or-flight response, lowering heart rate, and calming anxiety.

2. Lowers Heart Rate and Blood Pressure

Relaxed breathing can slow down your heart rate and lower blood pressure, helping to bring your body back to a more relaxed state. This helps reduce the physical symptoms of stress and anxiety.

3. Improves Oxygen Flow to the Brain

Shallow breathing limits oxygen intake, which can worsen feelings of anxiety. Deep, relaxed breathing increases oxygen flow to your brain, promoting mental clarity and reducing overwhelming feelings.

4. Reduces Cortisol Levels

Cortisol is the body's primary stress hormone. Practicing relaxed breathing has been shown to reduce cortisol levels, helping to calm your body and mind.

5. Encourages Mindfulness

Relaxed breathing techniques often involve focusing on the breath. This encourages mindfulness, pulling your attention away from stressors and grounding you in the present moment, which helps in managing anxious thoughts.

6. Relieves Muscle Tension

Anxiety can cause muscle tightness and tension. Deep breathing helps release physical tension, promoting overall relaxation in your muscles, and providing immediate relief from stress.

When you're feeling stressed or anxious, your breathing tends to become shallow and rapid, triggering your body’s stress response. Relaxed breathing, on the other hand, works to calm both the mind and body. By controlling your breath, you can send signals to your brain to relax, leading to a cascade of positive effects on your mental and physical well-being.

These Simple Relaxed Breathing Techniques That You Can Try Today

1. 4-7-8 Breathing

Inhale for a count of 4, hold for 7, and exhale slowly for 8 seconds. Repeat this cycle 4-6 times to immediately calm your mind and body.

2. Diaphragmatic Breathing

Place one hand on your chest and the other on your belly. Breathe deeply through your nose, allowing your diaphragm (not your chest) to rise. Exhale slowly through your mouth.

3. Box Breathing

Inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. Repeat for 3-5 minutes for a quick mental reset.

Why You Should Incorporate Relaxed Breathing Into Your Daily Routine

Relaxed breathing isn’t just a quick fix for moments of high stress; it can be a powerful daily practice to maintain overall emotional balance. By taking just a few minutes each day to practice mindful breathing, you can proactively reduce the stress that builds up in your life and better manage anxiety before it spirals out of control.