Managing Anxiety With Your Breath
Meet Does, a neuroscientist and certified breathwork coach. She started her career at the Centre of Psychedelic Research in London, where she compared various states of consciousness and their impacts on brain function. This experience led her to research discoveries for therapeutic application. She then decided to further explore holistic and other preventive health approaches, specifically focusing on the physiological and psychological benefits of functional breathing. Today she is educating others on the power of working with your body to help nurture both physical and mental health.
Instagram @smarthbreathco
This week, we have had the honor to have Does as a guest writer. She will share her knowledge about the feeling of anxiety and how functional breathwork can help you manage anxiety.
In our fast-paced, ever-changing world, feelings of anxiety have become a common experience, touching the lives of many. Whether it's the pressure of meeting work deadlines, managing personal relationships, or navigating the complexities of modern life, anxiety often finds a way to creep into our daily routines. While there are numerous strategies that can help manage your anxiety, one ancient, yet scientifically-backed method stands out for its simplicity and effectiveness: functional breathwork.
What exactly is functional breathwork, and how can it help in managing anxiety?
At its core, breathwork is a series of breathing techniques, designed to influence a person’s mental, emotional, and physical state. It's more than just deep breathing – it's a deliberate practice that taps into the physiological mechanisms that manually calm the nervous system and can provide immediate relief from the symptoms of anxiety.
It’s important to note that functional breathwork is a tool to help manage anxiety, and does not “cure” it. If you are suffering from chronic, long-term anxiety, please also seek professional help.
As we delve deeper into this topic, we'll explore not just the science behind anxiety and its effects on the body, but also how the conscious control of breath can serve as a powerful tool in managing these effects. From the calming, rhythmic patterns of diaphragmatic breathing to the instantly soothing technique of the physiological sigh, functional breathwork offers us an easy, safe and simple way to find some peace in our daily lives. Whether you're a seasoned practitioner or new to the concept of breathwork, this guide is designed to equip you with practical, easy-to-implement strategies to help you navigate life’s inevitable anxiety.
Understanding Anxiety and Its Physiological Impact
What is Anxiety? We can’t talk about anxiety without briefly going over what it actually is. Anxiety is a natural response to stress, a feeling of fear or apprehension about what's to come. It is not inherently bad. It's a fundamental aspect of human psychology, serving as a warning system that alerts us to potential dangers. However, when these feelings become constant or overwhelming, they can cross into the realm of an anxiety disorder. Anxiety is characterised not just by its mental and emotional symptoms, such as persistent worry, nervousness, and difficulty concentrating, but also by a range of physiological responses.
Physiological Effects of Anxiety
The body's reaction to anxiety is deeply rooted in our evolutionary "fight or flight" response. When faced with a perceived threat, the body undergoes a series of changes designed to help you react to the danger:
Increased Heart Rate and Blood Pressure: To prepare the body for action, the heart pumps faster, increasing blood flow to vital organs and muscles.
Muscle Tension: Muscles tense up, priming the body for either fighting the threat or fleeing from it.
Changes in Breathing Patterns: Breathing may become rapid and shallow, a response aimed at quickly distributing oxygen-rich blood throughout the body.
Digestive Disruption: Anxiety can slow or shut down functions not necessary for immediate survival, such as digestion, leading to symptoms like stomachaches or nausea.
Hormonal Fluctuations: The release of stress hormones like adrenaline and cortisol alters various body systems, preparing the body to deal with the stressor.
These physiological responses are extremely beneficial in short-term, high-stress situations, but can be damaging when triggered frequently or without real danger present.
Importance of Addressing Anxiety
While we really want to state that your “fight or flight” response is evolutionary beneficial, we now know that chronic anxiety (or chronic fight or flight) can have negative long-term effects on physical health. Constant activation of the body's stress response can lead to a range of issues, including:
Cardiovascular Problems: Prolonged elevated heart rate and high blood pressure can increase the risk of heart disease and stroke.
Weakened Immune System: Chronic stress can suppress the immune system, making the body more susceptible to infections.
Digestive Disorders: Ongoing digestive disruption can contribute to conditions like irritable bowel syndrome (IBS) or gastric ulcers.
Muscular Pain: Persistent muscle tension can result in chronic pain conditions, such as tension headaches or migraines.
Mental Health Impacts: Continuous anxiety can also lead to other mental health challenges, including depression and increased risk of substance abuse.
Therefore, managing anxiety is not just a matter of mental well-being but is also crucial for maintaining overall physical health. The two are completely interlinked. In the following sections, we'll explore how functional breathwork can be an effective tool in managing the physiological symptoms of anxiety, helping you to bring balance back into your life.
The Physiological Sigh - A Breathing Technique for Anxiety Relief
The physiological sigh is a simple yet powerful breathing technique used specifically to alleviate feelings of anxiety and stress. This method was first observed in animals and humans as a natural response to high levels of distress. Dr. Andrew Huberman, a neuroscientist at Stanford University, has highlighted the effectiveness of the physiological sigh in rapidly calming the nervous system. The technique involves a specific pattern of breathing that directly impacts the autonomic nervous system, (specifically, activating the parasympathetic or “rest-and-digest” branch) thereby reducing the physiological symptoms of anxiety.
Step-by-Step Guide:
Performing the physiological sigh is straightforward and can be done anywhere, at any time, when you feel anxiety building up. Here’s how you can do it:
Double Inhale: Begin by taking a deep inhale through your nose, filling your lungs to capacity. Then, without exhaling, take a second smaller inhale. This double inhale helps to inflate the alveoli – tiny air sacs in your lungs – which can sometimes collapse when you're feeling stressed.
Long Exhale: Now, exhale slowly and fully through your mouth, as if you are gently sighing. This exhale helps to release the carbon dioxide from your lungs and activates the parasympathetic nervous system, which promotes a state of relaxation.
Repeat: Perform this cycle two to three times in a row. You may notice a sense of immediate relief as your heart rate begins to slow, and your muscles relax. Feel free to practice this for up to 5 minutes!
Tips for Success
Integrating the physiological sigh into your daily routine can maximise its benefits:
Use Promptly: Practice this technique at the first signs of anxiety or stress. The earlier you use it, the more effective it will be in preventing the escalation of anxiety symptoms.
Create Reminders: Set periodic reminders on your phone or leave sticky notes in places where you often feel stressed (like your workstation) as prompts to practice.
Combine with Mindfulness: While performing the physiological sigh, try to focus solely on your breathing. This mindfulness aspect can enhance the calming effect.
Make It a Routine: Incorporate the physiological sigh into your daily routines, such as during morning meditation, after exercise, or before bed.
Personalise Your Practice: Feel free to adjust the length of inhales and exhales to what feels most comfortable for you. The key is to find a rhythm that feels soothing.
Educate Others: Share this technique with friends or family members who also struggle with anxiety. Teaching others can reinforce your own practice.
The physiological sigh is more than just a breathing exercise; it's a tool for empowerment, providing you with a direct way to influence your body's response to stress. You don’t have to feel controlled by your anxiety. By regularly practicing this technique, you can gain greater control over your anxiety and enhance your overall well-being.
We hope that we have highlighted the profound impact that something as simple as breathing can have on our mental and physical health. Integrating functional breathwork into daily life is key to reaping its full benefits. Consistency, mindfulness, and adaptability are essential in making breathwork a sustainable practice. Now, we encourage you to take these insights and apply them. Start small, be consistent, and observe the changes in your stress levels and overall well-being. Share your experiences and progress with others – whether it's with friends, family, or in an online community. Your journey could inspire and motivate others to embark on their own path of managing anxiety through breathwork.
Finally, stay engaged with us for more tips and insights. Consider joining a community of like-minded individuals or participate in challenges that we may offer in the future. Your journey with functional breathwork is just beginning, and there's much more to explore and experience. Breathwork is more than a technique; it's a gateway to a calmer, more centered version of yourself. Embrace it, practice it, and let it transform your approach to stress and anxiety. We're here to support you every step of the way
Follow @smartbreathco for more functional breath tips.