How is your breathing pattern linked to your stress levels?

Breathing influences your stress levels because your brain constantly adjusts to your breath, assessing whether you're safe to relax or if there's a potential threat.

Slow, diaphragmatic breathing through the nose communicates calmness to your brain via the vagus nerve. Fast, shallow breathing through the upper chest and mouth signals stress.

Unfortunately, about 80% of adults tend to adopt the latter breathing pattern, contributing to chronic stress.

In a 2017 study, researchers investigated the impact of diaphragmatic breathing on attention, negative affect, and stress. 40 participants employed by an IT company in Beijing, China, were recruited. Every other day for 8 weeks, half of the group (the treatment group) practiced 15 minutes of natural breathing followed by 15 minutes of diaphragmatic breathing.

To assess stress levels, researchers collected saliva samples before and after the initial and final breathing sessions. The results revealed significantly reduced cortisol levels in the breathing group compared to the control group.

One reason breathwork helps lower blood pressure is the increase in carbon dioxide and nitric oxide. These gases have a relaxing effect on your blood vessels, helping to open them up to improve blood flow.

A comprehensive systematic review and meta-analysis of breathing exercises confirms a significant reduction in blood pressure.

"Practicing slow, deep breathing for just a few minutes a day can lower blood pressure, potentially reducing the first number in a reading (systolic blood pressure) by up to 10 points." - Harvard Health Publishing

Keep in mind that hypertension (high blood pressure) is a significant risk factor for cardiovascular diseases (diseases of the heart or blood vessels) which is the primary cause of death globally.

Research has shown that people suffering from anxiety run a 75% greater risk of having dysfunctional breathing. The negative feedback loop looks like this: worry and anxiety create stress in the body > stress makes our breathing faster, more upper chest, and sometimes mouth breathing > these patterns signal stress to our brain as our body interprets these patterns as if we might be in danger > we breathe even faster. And so it goes.

Taking it one step further, fast breathing makes us less tolerant of carbon dioxide (CO2)—the trigger behind every breath. When a person is less tolerant to CO2, the trigger goes off more often, making our breath even faster. This fast-breathing habit affects your deep sleep, as your breathing pattern keeps sending stress signals to your brain during sleep, inhibiting them from getting a good night's rest.

Alicia Meuret, a psychologist and expert in panic disorder from Southern Methodist University in Dallas, has delved into the connection between breath and anxiety. Her method has assisted individuals with panic disorders in alleviating their symptoms and stopping panic attacks. Participants simply slowed their breathing to increase their CO2 levels when they dropped too low. Before the treatment, Meuret and her team could predict an upcoming panic attack an hour in advance by monitoring changes in participants' breathing rates and CO2 levels.

One of Meuret's most intriguing discoveries was that taking deep breaths (big & full) worsened symptoms while breathing less (small & slow) improved them. The lesson from Meuret's research is to breathe less during anxiety or panic, rather than the common belief and instinct of taking deep breaths.

Breathwork can enhance your endurance by optimizing your breathing, making your oxygen intake more efficient. Various breathing techniques can boost your tolerance to CO2, which is beneficial for physical performance. A higher CO2 tolerance allows for slower breathing, reducing stress on your body and delivering more oxygen to your muscles for increased energy.

Moreover, how you breathe during exercise can either minimize or exacerbate strain on your body. Engaging in post-workout practices can alleviate negative stress, speed up recovery, and enhance your readiness for your next workout, all contributing to a more sustainable workout routine.

A study demonstrated that breathing mechanics significantly influence posture and spinal stability, with dysfunctional breathing being linked to dysfunctional movement and injury.

Individuals with diabetes often experience heightened oxidative stress, an elevated risk of cardiovascular issues, and a lower HRV (higher levels are favorable).

Thankfully, breathing techniques offer promising benefits across these domains by promoting a more balanced physiological state and improving the efficiency of bodily functions.

In a noteworthy study, participants engaged in slow diaphragmatic breathing, averaging six breaths per minute (approximately five seconds in, five seconds out), for 10-15 minutes daily over a year. The results were compelling: all participants experienced a significant increase in HRV, indicative of improved health and well-being.

Moreover, both the control group and individuals with diabetes observed notable reductions in HbA1c (hemoglobin A1c) and blood glucose levels. The control group reduced their HbA1c by approximately 1.4%, while those with diabetes achieved an impressive decrease of about 2.0%. Notably, participants who did not adhere to the breathing protocol experienced a worsening of their HbA1c levels over time.

Making subtle changes to your daily breathing routines, coupled with regular breathwork practice, can notably alleviate asthma symptoms and improve the quality of life for individuals with asthma, as well as those experiencing exercise-induced bronchoconstriction (EIB) or exercise-induced asthma.

Engaging in breathwork techniques that elevate CO2 levels helps to open up the airways, facilitating easier breathing while concurrently lowering blood pressure. This understanding has long been recognized. A notable Australian study conducted in 1998 demonstrated that participants who adopted a specific breathing regimen for just three months experienced a remarkable 90% decrease in the need for reliever medication and a 49% reduction in the requirement for preventive steroid medication. Pretty remarkable.

Safety: If you're struggling to breathe, seek urgent medical attention or use your prescribed asthma medication. Always consult your doctor before making any changes to your asthma medication.

Simple hacks, combined with breathwork, can reduce snoring and improve sleep quality.

In an experiment at Stanford, they plugged up the noses of the participants for 10 days. The results were terrifying: after 10 days of mouth breathing, snoring had increased by 4,820%, systolic blood pressure had risen to 142 mm Hg (stage 2 hypertension), and oxygen levels had dropped to below 85% due to increasing events of obstructive sleep apnea (when you stop breathing while asleep). When oxygen levels drop below 90% (when unconsciously holding one's breath), blood can’t transport enough oxygen to the heart, brain, and the rest of the body. If this goes untreated it may lead to serious health issues such as heart failure.