Relaxation Techniques: How Breath Control Can Help Manage Stress

The “fight or flight” response, also known as the stress response, is how our body prepares to face or avoid danger. While this response can help us tackle challenges, it becomes problematic when triggered by everyday issues like money problems, traffic, work stress, or relationship troubles.

This constant stress can lead to health issues such as high blood pressure, which is a major risk factor for heart disease. It can also weaken the immune system, making us more prone to colds and other illnesses, and contribute to anxiety and depression. While we can’t avoid all stress, we can learn healthier ways to respond to it. One effective method is the relaxation response, a concept developed in the 1970s by Dr. Herbert Benson at Harvard Medical School. This state of deep rest can be achieved through techniques like meditation, yoga, and progressive muscle relaxation.

A key part of these techniques is breath focus, which involves learning to breathe deeply.

Benefits of Deep Breathing

Deep breathing, also known as diaphragmatic, abdominal, belly breathing, or paced respiration, involves taking air in through your nose until your lungs are full and your lower belly rises. Many people find deep breathing unnatural due to cultural pressures to maintain a flat stomach, which leads to shallow “chest breathing” and increased tension and anxiety.

Shallow breathing limits the diaphragm’s movement, reducing oxygen intake and causing shortness of breath and anxiety. Deep abdominal breathing promotes full oxygen exchange, which can slow the heartbeat and lower or stabilize blood pressure.

Practicing Breath Focus

Breath focus helps you concentrate on slow, deep breathing and distracts you from stressful thoughts. It’s especially useful if you tend to hold it in your stomach.

First Steps:

1. Find a quiet, comfortable place to sit or lie down.

2. Take a normal breath, then a deep breath: inhale slowly through your nose, letting your chest and lower belly rise as your lungs fill. Let your abdomen expand fully.

3. Exhale slowly through your mouth (or nose if that feels more natural).

Regular Practice:

Once you’re comfortable with the basics, practice controlled breathing regularly. Sit comfortably with your eyes closed, combine deep breathing with calming imagery, and use a focus word or phrase to help you relax.

Ways to Trigger the Relaxation Response

Several techniques can help reduce stress, with breath focus being a common element:

• Progressive muscle relaxation

• Mindfulness meditation

• Yoga, tai chi, and qigong

• Repetitive prayer

• Guided imagery

Creating a Routine

Try different relaxation techniques to find what works best for you. If one method doesn’t engage you or you need variety, you have alternatives. Here are some tips to help you get started:

Don’t overthink it, as that might make you tense. But don’t be too relaxed either. The goal is to shift your focus from stress to calmness, using a focal point to help.

Practice once or twice a day at the same time to build a routine. Aim for at least 10-20 minutes each session.