Have you ever paused to notice your breath during moments of heightened stress?
Chances are, you might have found yourself engaging in shallow breathing, where your breath barely grazes your upper chest. This shallow breathing is often an indicator of stress, and when it becomes chronic, it takes a toll on your body's intricate systems and elevates the risks of physical and psychological ailments. Fortunately, amidst the inevitable stressors of life, there exists a remarkably simple and potent solution: the practice of deep, diaphragmatic breathing.
SHALLOW BREATHING AND ITS CONNECTION TO STRESS
Shallow breathing involves inhaling only a minimal amount of air into your lungs, often resulting in rapid, agitated breaths. If you've experienced this, you might have simultaneously felt restlessness or unease. Surprisingly, many of us unknowingly fall into this breathing pattern.
While certain medical conditions like heart disease, asthma, or respiratory issues might cause persistent shallow breathing, it can also indicate an unhealthy response to chronic stress. Stress is intimately linked to the sympathetic nervous system (SNS), a branch of the autonomic nervous system responsible for the "fight, flight, or freeze" response. In times of stress, the SNS goes into overdrive, constricting blood vessels, elevating heart rate and respiration, and hindering digestive functions.
This response is adaptive in urgent situations, such as evading imminent danger, but when persistent, it leads to SNS hyperactivity, causing disruptions across your body's functions. This could manifest as fatigue, anxiety, heart conditions, immune system imbalances, digestive issues, and a myriad of other physical and psychological problems.
THE INTRICATE BREATH-BRAIN INTERPLAY
Your body and mind share an intricate feedback loop, with the body signaling the brain's state and the brain responding to these cues. Shallow breathing not only signifies stress but also informs the brain of potential threats. Essentially, shallow breathing serves as both a symptom of stress and a messenger notifying the brain of perceived danger. Consequently, the SNS gets activated not only when stress is present but also due to shallow breathing itself.
In essence, breathing into the upper chest signals the brain to heighten SNS activation, and if shallow breathing persists, the stress feedback loop remains in motion, akin to running a marathon with no finish line.
UNLOCKING RELAXATION: DIAPHRAGMATIC BREATHING
So far, we've explored the SNS as the "on-switch" of the breath-brain feedback loop. Happily, there's an "off-switch" called the parasympathetic nervous system (PNS). Often referred to as the "rest and digest" system, the PNS promotes relaxation and an overall sense of calm.
Similar to the SNS, the PNS can be stimulated through breath modulation. Imagine yourself in a tranquil setting; notice how your breath flows naturally. When at ease, you're more likely to engage in deep, diaphragmatic breaths rather than shallow ones. In the same way that shallow breathing intensifies the SNS response, deliberate diaphragmatic breathing signals to the brain that all is well, prompting the activation of the PNS.
Remarkably, the breath is the one autonomic nervous system function you can control. Adjusting your breath lets you consciously initiate either SNS activation (fight, flight, or freeze) or PNS activation (relaxation).
The age-old practice of breath control, known as pranayama in the yoga tradition, has long been cherished for its therapeutic potential. Ancient yogis understood the intricate relationship between breath, the autonomic nervous system, and the brain. They harnessed the power of diaphragmatic breathing to de-escalate stress and foster relaxation.
Perhaps the most rapid way to trigger the relaxation response is through slow, intentional, diaphragmatic breathing. If shallow breathing has become your norm, transitioning to this new pattern might prove challenging initially. Yet, with practice, your body will embrace the rhythm and serenity that accompany elongated, deep breaths.
