Breathe Slowly to Eliminate Stress

The Basics

WHAT: A scientific look at the health benefits of slow breathing techniques.

SOURCE: 

Edmonds W. A., Kennedy T. D., Hughes P. A., Calzada P. J. (2009). A single-participants investigation of the effects of various biofeedback-assisted breathing patterns on heart rate variability: a practitioner’s approach.

Fumoto M., Sato-Suzuki I., Seki Y., Mohri Y., Arita H. (2004). Appearance of high-frequency alpha band with disappearance of low-frequency alpha band in EEG is produced during voluntary abdominal breathing in an eyes-closed condition. Neurosci

Yu X., Fumoto M., Nakatani Y., Sekiyama T., Kikuchi H., Seki Y., et al. . (2011). Activation of the anterior prefrontal cortex and serotonergic system is associated with improvements in mood and EEG changes induced by Zen meditation practice in novices.

Gruzelier J. H., Thompson T., Redding E., Brandt R., Steffert T. (2014). Application of alpha/theta neurofeedback and heart rate variability training to young contemporary dancers: state anxiety and creativity.

Lovibond S. H., Lovibond P. F. (1995). Manual for the Depression Anxiety Stress Scales. Sydney, NSW: Psychology Foundation.

Critchley H. D., Nicotra A., Chiesa P. A., Nagai Y., Gray M. A., Minati L., et al. . (2015). Slow breathing and hypoxic challenge: cardiorespiratory consequences and their central neural substrates.

Lehrer P. M., Gevirtz R. (2014). Heart rate variability biofeedback: how and why does it work?.

Lin I. M., Tai L. Y., Fan S. Y. (2014). Breathing at a rate of 5.5 breaths per minute with equal inhalation-to-exhalation ratio increases heart rate variability.

Edmonds W. A., Kennedy T. D., Hughes P. A., Calzada P. J. (2009). A single-participants investigation of the effects of various biofeedback-assisted breathing patterns on heart rate variability: a practitioner’s approach.

Van Diest I., Verstappen K., Aubert A. E., Widjaja D., Vansteenwegen D., Vlemincx E. (2014). Inhalation/Exhalation ratio modulates the effect of slow breathing on heart rate variability and relaxation.

Kharya C., Gupta V., Deepak K. K., Sagar R., Upadhyav A., Kochupillai V., et al. . (2014). Effect of controlled breathing exercises on the psychological status and the cardiac autonomic tone: sudarshan kriya and prana-yoga.

Fumoto M., Sato-Suzuki I., Seki Y., Mohri Y., Arita H. (2004). Appearance of high-frequency alpha band with disappearance of low-frequency alpha band in EEG is produced during voluntary abdominal breathing in an eyes-closed condition.

McNair D. M., Lorr M., Droppleman L. F. (1971). Manual for the Profile of Mood States. San Diego, CA: Educational and Industrial Testing Services.

GREAT FOR: Relaxation, Stress Management, Anxiety, Holistic Well-being, Breath-Work, Mental Health, Healing

About

WHAT’S CONTROLLED BREATHING?

Breathing is linked with mental functions and in the eastern tradition it is considered essential for reaching the meditative state of consciousness. The breath is called “Prana,” which means both “breath” and “energy” (i.e., the conscious field that permeates the whole universe). “Prana-Yama” (“the stop/control,” and “the rising/expansion of breath”) is a set of breathing techniques which directly and consciously regulate parameters of respiration (e.g., frequency, deepness, inspiration/expiration ratio). While Pranayama is primarily related to yoga practice, it is also part of some meditative practices and recently used on its own as a controlled breathing practice.

HOW CAN CONTROLLED SLOQ BREATHING ELIMINATE STRESS FROM YOU MIND AND BODY?

It is observed that most meditative and relaxing practices create psycho-physiological changes in the brain-body interaction. These changes happen as the result of slowing down the breathing frequency (less than 10 breaths per minute). What exactly is the effect of slow breathing on our health? Do various controlled breathing techniques really make a difference? If so, it can be a revolutionary way to support our mind and body health because breathing is easily accessible by all of us.

How Healthy Slow Breathing Really Is?

Various studies agree that slow breathing techniques:

• Modify activity of the Central Nervous System resulting in increasing the Heart Rate Variability and Respiratory Sinus Arrhythmia
• Increase alpha and decrease theta powers (EEG studies) associated with improving vigor-activity and reducing anxiety, depression, anger and confusion when considering psychological/behavioral outcomes
• Results in the psychological/behavioral outputs such as increased comfort, relaxation, pleasantness, vigor and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion
• Decrease the anxiety levels 
• Increase the oxygenation of the brain; Studies show that breathing 5 breaths per min results in more oxygen in the brain compared with 10 breaths per minute.
• Relax mind and body, together with increased ease and comfort, positive energy and pleasantness
• Enhance interactions between autonomic, cerebral and psychological flexibility, linking activities related to both emotional control and well-being.

Results of Breathwork in Practice

Paced breathing sessions at 6 breaths per minute with different inspiration/expiration ratios result in the strongest perceived ease and comfort level and are associated with an increased perception of relaxation. In the Smith Relaxation States Survey 2001, 6 b/min breathing was characterized, at a subjective level, by higher positive energy, higher pleasantness, and lower arousal levels when compared to 12 b/min breathing.

In the study done by Kharya (2014) participants practiced slow breathing for 150 days (5 days a week, 30 min a day). Their Life Style Management improved significantly as the result of this practice.

Fumoto (2004) found that voluntary abdominal breathing (Zen Tanden Breathing) at 3–4 b/min significantly reduced alpha peak at 10 Hz at the EEG (electrical activity in a brain test) and induced significantly higher alpha2 activity (10–13 Hz) as compared to spontaneous breathing. Participants reported improved vigor-activity and reduced anxiety. 

Additionally, Yu (2011) study found significantly increased level of oxygenated hemoglobin and the mood states showing reduced Tension-Anxiety, Depression-Dejection, Anger-Hostility, and Confusion.

Breathing and the State of Consciousness

Science agrees that at the EEG level, slow breathing techniques are associated with reductions in theta and increases in alpha activity.

A recent systematic review dealing with the neurophysiology of mindfulness interprets this as an index of an increased inwardly directed attention (i.e., to the self-regulated act of breathing). Conscious slow breathing techniques induce an inward-directed attentional shift. Therefore, the deepening of the meditative state allows the emergence of theta rhythm to play a fundamental role in altering the state of consciousness.

The more we focus on slow breathing the deeper our meditation practice is. The deeper the meditation is the more we are aware of the self, our bodily sensations and our thoughts.

Bottom Line

Slow breathing techniques when practiced daily help us to reduce stress, anxiety and strengthen our brain and heart. Studies found enough evidence of increased emotional control and psychological well-being in healthy people during slow breathing techniques.

In particular, there is a reliable association between an increase of heart rate variability power (leads to having a greater cardiovascular fitness and more resilience to stress), an increase of alpha brain waves (stimulates creativity and minimizes depression) and a decrease in theta power (better sleep), induced by slow breathing techniques at 6 b/min, and positive psychological/behavioral effects.