The Science of Breathing and Anxiety
Consider a scenario where, despite using medication, altering your diet, and maintaining a positive outlook, anxiety persists because a crucial element—your breathing—hasn’t been addressed. It’s a viewpoint that author and journalist James Nestor holds dearly in his book “Breath: The New Science of a Lost Art.” He spent 10 years with experts—scientists, doctors, yogis, and breathwork practitioners—to explore the profound effect of breathing practices on health; it positioned them as a key tool for managing anxiety.Which Comes First?
Breathing slowly, easily, and less is a cornerstone strategy for easing anxiety. It’s not about taking more breaths but about making each breath count toward calming the nervous system and reducing stress.Erik Peper of the Institute for Holistic Health Studies at San Francisco State University emphasizes the critical role of breathing in connecting the mind and body, promoting tranquility, and healing. By engaging in slower abdominal breathing—approximately six breaths per minute—we can stimulate the parasympathetic system and reduce our body’s panic response. Mr. Peper notes that transitioning from quick, shallow chest breaths to deeper, slower breathing can markedly lessen anxiety and the physiological reactions to fear.
The Carbon Dioxide Connection
Breathing’s effect on anxiety goes beyond the nervous system’s scope. The amygdala—a part of the brain known for managing our emotional responses — has a crucial interaction with carbon dioxide (CO2) levels in anxiety disorders. He found that anxiety sufferers often exhibit a reduced tolerance for CO2 in their blood.
The research reveals a cycle wherein anxiety or fear of a panic attack leads people to adopt ineffective breathing patterns such as hyperventilating or mouth breathing. These techniques worsen the problem by decreasing CO2 tolerance. And an increase in CO2 levels, often seen during panic or asthma attacks, frequently triggers anxiety.
He points out that these individuals are in a chronic state of hyperventilation. “Even the slightest peak of carbon dioxide scares them,” he says. This ongoing hyperventilation stimulates a sympathetic response, further impairing both physical and mental health.
Below are five practical techniques to weave this concept into your daily life for better anxiety management:
1. Alternate Nostril Breathing
This technique involves closing off one nostril at a time while breathing in and out through the other. It helps balance the left and right hemispheres of the brain, promoting relaxation and mental clarity.
2. Diaphragmatic Breathing
Also known as deep belly breathing, this method encourages full oxygen exchange and can significantly lower cortisol levels, reducing the body’s stress response.
3. Inner Nourishing Qi-Gong
This practice combines breathing with the repetition of calming phrases. As you inhale deeply into your belly, think, “I am.” Hold your breath briefly while thinking, “calm,” then exhale slowly with the thought, “and relaxed.” This method fosters a deep sense of inner peace.
4. Buteyko Breathing
This method focuses on shallow breathing and holding the breath to increase CO2 tolerance. By encouraging gentle breaths through the nose and minimizing breath volume, Buteyko breathing helps to relax the nervous system and reduce anxiety symptoms. The idea is to create a mild air hunger, thus improving CO2 tolerance and helping to diminish anxiety symptoms over time.
5. Coherent Breathing
This technique involves breathing at a rate of five to six breaths per minute, synchronizing the heart, mind, and body for optimal balance and relaxation. By inhaling and exhaling slowly and deeply, coherent breathing helps to maximize oxygen intake and reduce stress, making it an effective tool for managing anxiety.