II. How do Breathing Exercises work?

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Breathing is life, and without it, we lose oxygen to help the flow of blood, to be rid of toxins, and to remove harmful carbon dioxide. There are two ways in which proper breathing techniques can help us deal with the physical and mental effects of stress and anxiety. Firstly, they can help to counteract immediate stress or anxiety-producing situations, and secondly, they can ultimately help to change our physical functions in order to keep us healthy and free of disease.

We all tend to think of breathing with only our lungs and chest. This makes sense, as the lungs are located in the upper chest cavity. The lungs process incoming oxygen and remove carbon dioxide. For most people, breathing occurs automatically without thinking about the process. By focusing on the breathing, you can maximize the healthier effects of taking in more oxygen and getting rid of toxins. The muscles surrounding the lungs, chest cavity and ribs are small and weak, so when you breathe with just the chest, the expansion of the lungs is limited and hence you take in less oxygen.

Deeper breathing, or “stomach breathing”, activates the diaphragm, a long, horizontal muscle which is located under the lungs. The diaphragm is much stronger than the smaller muscles around the chest cavity, so it can expand the lungs much more, and by taking a deeper and bigger breath, more oxygen is taken in, and more carbon dioxide and toxins taken out. Better breathing promotes:

relaxation
immediate relief in stress

And, it lowers the physical symptoms experienced during an anxiety attack in:

shortness of breath
hyperventilation
dizziness
blurred vision
natural stress response (see Relaxation Exercises for more information on stress and relaxation response)

Normally, when you are short of breath, the natural reaction is to breathe quicker and gasp for more air. Breathing in this way can generate greater anxiety or panic. By following the deeper breathing techniques, you are gradually taking in more air which will slow down your breathing, allow more oxygen in and return your breathing to a more natural and calmer state.

Deeper breathing exercises can harmonize your body and mind which is why this technique is part of several relaxation and physical exercises that calm and lower stress or anxiety. These exercises will also help to lower your heart rate and blood pressure, even when it is not triggered by anxiety.