How Breathing Affects Feelings


Breathing is an essential process that we sometimes overlook. However, the way we breathe can significantly influence our feelings and mental well-being.

The Link between Breathing and Emotions

Breathing and emotions are interconnected. When we’re stressed or anxious, our breathing often becomes fast and shallow, which can intensify feelings of fear and anxiety. Conversely, slow, deep breaths can help soothe our nervous system and reduce stress levels.

The Science Aspect

Our body’s stress response is regulated by the autonomic nervous system, which has two parts: the sympathetic and the parasympathetic. The sympathetic system readies us for fight or flight during stressful situations by increasing heart rate and respiration. On the other hand, the parasympathetic system fosters relaxation by reducing the heart rate and encouraging deep, slow breathing.

The Advantages of Controlled Breathing

Controlled, conscious breathing can be a potent tool for managing our emotional state. By intentionally slowing and deepening our breaths, we can activate the parasympathetic nervous system, decrease our stress response, and foster feelings of calm and relaxation.

Techniques for Controlled Breathing

1. Diaphragmatic Breathing: Also known as belly breathing, this method involves breathing deeply into your stomach instead of shallowly into your chest. It can help lower heart rate and blood pressure, inducing a sense of calm.

2. Box Breathing: This method involves inhaling, holding your breath, exhaling, and holding your breath again for equal periods. It’s a common technique used by athletes and military personnel to maintain calm under pressure.

3. 4-7-8 Breathing: This method involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. It’s believed to help reduce anxiety and promote better sleep.

Always remember, it’s crucial to consult with a healthcare professional before starting any new health practices.

Relaxation is a skill that can be cultivated with practice. Here are some relaxation exercises you can try:

  1. Deep Breathing: Sit or lie down comfortably. Close your eyes and take a deep breath in through your nose, hold it for a moment, then exhale through your mouth. Repeat this for several minutes, focusing on your breath.
  2. Progressive Muscle Relaxation: Start by tensing and then releasing each muscle group. Start from your toes and work your way up to your head. As you release the tension, you should feel a sense of relaxation spreading through your body.
  3. Meditation: Find a quiet place where you won’t be disturbed. Sit comfortably and focus on your breath. Try to clear your mind of any thoughts. If thoughts come up, simply acknowledge them and then return your focus to your breath.
  4. Guided Imagery: Close your eyes and imagine a peaceful place. It could be a beach, a forest, or even a favorite place from your childhood. Try to involve all your senses – what do you see, hear, smell, touch, taste?
  5. Yoga: There are many yoga poses that can help promote relaxation. For example, the ‘Child’s Pose’ is known for its calming effects.
  6. Mindfulness: This involves being fully present in the moment, without judgment. You can practice mindfulness during any activity, whether you’re eating, walking, or washing dishes. The key is to focus on the sensations you are experiencing in the present moment.

Remember, these are skills that take time to develop. Don’t get discouraged if you don’t find immediate relief – keep practicing, and you’ll likely find that it becomes easier over time.

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