Using Breathing Techniques for Peace of Mind
Breathing is a biological process that occurs naturally, even when we are not aware of it. It is a primary function of our body – the only way to supply our vital organs with enough oxygen. But the role of breathing extends way beyond delivering oxygen to our system. When done right, breathing can also help regulate our emotions and keep our mind at peace.
You may have heard other people telling you to ‘take a deep breath’ whenever you’re confronted with a very stressful situation, or when you are angry, scared, or anxious. But how does breathing help you calm down?
Using Breathing to Manage Your Emotions
In a study entitled ‘Respiratory Feedback in the Generation of Emotion’, scientists found an association between breathing and various emotional states. Participants were asked to watch video clips that elicited different emotions, such as happiness, sadness, fear and anger. While watching the videos, the researchers measured the participants’ breathing patterns. They found that when participants were anxious or afraid, their breathing was fast and shallow. But when they were happy, their breathing pattern was slow and full. In a follow-up experiment, the researchers invited another group of participants to breathe in the patterns they had observed. After, they were asked to describe how they felt during the activity. Researchers were surprised to know that the participants felt the emotions that corresponded to the breathing patterns they did imitate!
Does this mean it is possible to change how we feel just by breathing? Amazingly, it is. There’s no wonder why breathing exercises, including yoga and meditation are effective in alleviating stress and eliminating negative emotions.
More Benefits of Controlled Breathing
Psychologists also agree that controlled breathing has immediate positive effects on our physical and mental health. Try taking a deep breath and you will notice your heart rate slowing down. Mindful breathing also has long-term effects to our body. By practising it on a regular basis, you activate the part of your nervous system that is associated with ‘resting and digesting’. As a result, you train your body to become calmer, even during stressful situations.
Studies show that yoga and controlled breathing exercises are also effective in reducing the cortisol levels in the body. In a recent study published in the journal Health Psychology, 57 people spent three months in a meditation retreat where they practised mindful breathing and observational skills, and learned how to cultivate positive mental states, such as compassion. Their cortisol levels were measured before and after the study. When the researchers compared the results, they saw a significant reduction in the amount of stress hormones produced by the participants.
Alternate Nostril Breathing: A Must-Try Breathing Exercise
Another beneficial breathing exercise is the so called ‘alternate nostril’ breathing. Preliminary research suggests that breathing through the right nostril helps increase the flow of oxygen in the left side of the brain while breathing through the left nostril benefits the right side of the brain. This gentle pranayama, which is often practised in yoga, is said to cool the mind and emotion. To do this exercise, place your right index and middle finger on the centre of your eyebrow, your thumb on your left nostril, and your ring finger and little finger on your right nostril. Your left hand should rest on your lap with your palm facing up. Next, breathe in deeply and close your right nostril with your thumb. Breathe out through your left nostril. Then, inhale through the left nostril and exhale through the right. Do the same steps with your eyes closed for about 5 minutes and be ready to experience its healing and soothing effect!
Dear Readers,
Can you share some other breathing techniques that you have tried before?
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