Articles

Breathing exercise for stress

Last updated: 15th February 2010

The link between stress and breathing goes both directions. Higher stress levels cause faster/deeper breathing and faster breathing causes higher stress levels. Read 'Breathing Matters - Stress' by ear/nose/throat specialist Dr. Jim Bartley for an excellent article on the relationship between stress and breathing.

The autonomic nervous system (ANS) is the part of the nervous system which controls involuntary functions. It is composed of two sections, the parasympathetic nervous system (PNS) and the sympathetic nervous system (SNS). The SNS activates our stress response (the 'fight or flight' response) and the PNS counteracts the stress response and is associated with relaxation, energy conservation, digestion, etc. In many chronic illnesses, including anxiety, depression and others, this autonomic balance is impaired with an over-active SNS and under-active PNS. This is often referred to as 'sympathetic dominance'. As the autonomic nervous system is one of the major regulatory systems in the body, this is a huge problem. What does this have to do with breathing? Well, it turns out that the nature of our breathing is a key cue to the autonomic nervous system of the need for SNS activation, and certain breathing practices can be used therapeutically to restore balance in the autonomic nervous system. Very specific slow breathing rates (also called 'paced respiration') tones and normalizes activity of both the SNS and PNS. Read the fascinating article ‘The Science of Coherent Breathing’ by Stephen Elliott for an in depth discussion of the link between breathing and autonomic nervous system balance. Breathing more deeply and expanding the diaphragm also stimulates the PNS. It's also interesting to note that energy medicine practices such as qigong believe that slow abdominal breathing is critical for the balance and flow of energy in our system.

Using coherent or resonant breathing

While breathing experts don’t agree on everything they all agree that we generally breath too fast, too shallow and that predominantly breathing through our nose is ideal. While a typical person might have 15-20 breath cycles per minute, an ideal number is 5-10 cycles per minute at rest. For example, five breath cycles per minute = one breath cycle per 12 seconds, or inhaling for six seconds and exhaling for 6 seconds. Breathing at this specific rate is referred to as coherent or resonant breathing. To achieve this a person can listen to an audio track which has a sound cue every six seconds. You simply inhale or exhale at each interval using the track like a metronome. What are the benefits of doing this? On an immediate basis, this is deeply relaxing for most people. Cumulative over several weeks, daily breath training has numerous benefits. It improves the function and balance of the autonomic nervous system which carries with it a host of benefits. Our natural breathing rhythm gradually shifts in the direction of that during the training so we don’t just benefit during the breathing exercises. Coherent breath training is one of the best ways to reduce levels of stress.

You can order a CD called 'Respire I' or download the audio tracks as MP3s (free audio samples are available). I enjoy track 2 which has Tibetan bells as the breath cue. I recommend that people with depression, anxiety, high stress levels and any major health issue, do this breath exercise, combined with the practices described below, for 25 minutes twice daily. Breathe through your nose and you should be able to feel your abdominal region expand with each inhalation. Breaths should be gentle and relaxed, not forceful or high volume. While performing the breathing exercise, mentally scan your body and release any obvious areas of tension, e.g. in your jaw, shoulders and chest.

Throughout the day, periodically observe your breathing, slow your breathing rate and make sure you are breathing through your nose and abdominally. Also use this breathing technique, combined with Ujjayi breathing described below, in times of acute stress. Ten minutes of Ujjayi breathing at five breaths per minute is an excellent stress buster!

Ujjayi breathing

In the excellent book ‘How to Use Herbs, Nutrients, and Yoga in Mental Health Care’ written by three psychiatrists affiliated with universities in New York, the authors recommend 'Respire I' from www.coherence.com. They also recommend combining this with a simple breathing technique called Ujjayi breathing, a yogic breathing technique. They write:

"Those who are able to learn Ujjayi breathing can be instructed to use the Respire I CD with Ujjayi for even greater effects... In clinical practice, the authors find that basic Ujjayi breathing is the single most rapidly effective breath intervention for anxiety symptoms in patients diagnosed with anxiety disorders... The patient who is taught Ujjayi breathing will usually experience a profound sense of physical and mental calmness within five to 10 minutes of doing this technique." "Ujjayi breathing creates a sound using contraction of laryngeal muscles with partial closure of the glottis, permitting fine regulation of the respiratory rate while increasing airway resistance, intrathoracic pressure, baroreceptor stimulation, HRV, RSA (Calabrese, Perrault, Dinh, Eberhard, & Benchetrit, 2000), and stimulation of somatosensory afferents in the pharynx, lungs, chest wall, and diaphragm. When done at a slow rate (2-6 breaths per minute) ... Ujjayi is physically and mentally calming."

"Those who are able to learn Ujjayi breathing can be instructed to use the Respire I CD with Ujjayi for even greater effects... In clinical practice, the authors find that basic Ujjayi breathing is the single most rapidly effective breath intervention for anxiety symptoms in patients diagnosed with anxiety disorders... The patient who is taught Ujjayi breathing will usually experience a profound sense of physical and mental calmness within five to 10 minutes of doing this technique."

"Ujjayi breathing creates a sound using contraction of laryngeal muscles with partial closure of the glottis, permitting fine regulation of the respiratory rate while increasing airway resistance, intrathoracic pressure, baroreceptor stimulation, HRV, RSA (Calabrese, Perrault, Dinh, Eberhard, & Benchetrit, 2000), and stimulation of somatosensory afferents in the pharynx, lungs, chest wall, and diaphragm. When done at a slow rate (2-6 breaths per minute) ... Ujjayi is physically and mentally calming."

Basically Ujjayi breathing amplifies the autonomic nervous system balancing influence of coherent breathing. Type in Ujjayi breath at www.youtube.com to watch videos on this breathing technique. Incorporate Ujjayi breathing along with the coherent breathing for the duration that suits your body and complete the duration of the breathing time by simply breathing along to the sound cues. You may need to start with just 5 minutes of Ujjayi breathing and build up over time as is comfortable. Make sure you keep your neck, throat, shoulders and chest relaxed as you breath. It shouldn't feel strained or forceful, just relaxed and slow with a partial contraction of your throat muscles.

Complementary practices

Start with the combination of coherent/resonant and Ujjayi breathing until it feels natural and easy. At this point, you can add aspects of other practices for further benefit. Two excellent options are as follows:

The Six Bridges. Created by Stephen Elliot of coherence.com and Stephen Hawley, The Six Bridges is a unique exercise which complements the basic Coherent breathing exercises. Also see the June 2009 Coherence Newsletter for more information. The Six Bridges audio is available as an MP3 download or as a CD.

"The Six Bridges is the "progressive relaxation" method of Coherent Breathing. When we combine the practice of Coherent Breathing with the practice of the Six Bridges, muscles throughout the body gradually relax including those of the spine and the vascular system. Blood flow throughout the body increases, knots in the muscles gradually disappear, "granthis" in the nervous system are unraveled. The body moves more freely, the mind is relieved of hindrances."

"The Six Bridges is the "progressive relaxation" method of Coherent Breathing. When we combine the practice of Coherent Breathing with the practice of the Six Bridges, muscles throughout the body gradually relax including those of the spine and the vascular system. Blood flow throughout the body increases, knots in the muscles gradually disappear, "granthis" in the nervous system are unraveled. The body moves more freely, the mind is relieved of hindrances."

Deep Vascular Relaxation (DVR). DVR was created by innovative psychologist Len Ochs, Ph.D. in the late 80s. You can read online two fascinating articles by Och's on the development of the principles behind this method and a basic overview of the technique. According to Stephen Larsen, Ph.D. DVR...

"Is a technique of self-soothing and redirecting bloodflow developed by Dr. Len Ochs that rivals or exceeds Autogenic Training. It utilizes a simple principle of attention rather than self-instructions as in the Autogenic model (developed by Schultze and Luthe.)"

"Is a technique of self-soothing and redirecting bloodflow developed by Dr. Len Ochs that rivals or exceeds Autogenic Training. It utilizes a simple principle of attention rather than self-instructions as in the Autogenic model (developed by Schultze and Luthe.)"

Blake Graham, BSc (Honours)
Clinical Nutritionist
Perth, Western Australia