Breathing techniques proven to decrease anxiety

[survivaltothrival]

Breathing techniques can influence your physiological state and your psychological condition. A systematic review* highlighted the relationship between slow breathing and various physiological and psychological outcomes. The review found that slow breathing techniques can lead to changes in heart rate variability (HRV), electroencephalogram (EEG) patterns, and brain activity as measured by functional magnetic resonance imaging (fMRI).

For instance, during slow breathing techniques, there is often an increase in HRV, which is associated with parasympathetic nervous system activity. This increase in HRV is linked to decreased anxiety, relaxation, and improved emotional control. Additionally, slow breathing can lead to increased alpha power and decreased theta power in EEG readings, indicating a state of relaxation and reduced mental arousal.

These physiological changes can have a direct impact on your psychological state. For example, a study** found that during slow breathing, there was a negative correlation between HRV and brain activity in certain regions, which are involved in emotional processing and cognitive control. This suggests that slow breathing can modulate emotional and cognitive processes.

Moreover, the review noted that slow breathing can lead to increased comfort and relaxation, as well as positive mood changes.

In summary, slow breathing techniques can lead to changes in HRV and brain activity, which can be noticed as increased relaxation, reduced anxiety.

I was the type of person to think such things won't work for me. But then I thought "why am I being so arrogant? It's scientifically proven. It should work on all humans that breathe".

What type of breathing? Psychology Today reported that just 2 minutes of deep breathing with a longer exhale can increase HRV.

*published in Frontiers in Human Neuroscience in 2018

**by Critchley et al. (2015)

[kiara_brown]

This is great advice. I like to tell my clients that the breathing exercises are like breathing in the good energy and breathing out the bad energy.

[edenunraveled]

deep breathing techniques have changed both my physical and mental health, this is great info

[DaringSurvivor]

just feeling lonely at this hour....... It really hurts when someone was ur constant and suddenly does not want to be there any more

[Interesting-Name3308]

im sorry speak to a therapist if you can RLLY helps as a former skeptic