Written by: Khloe Mace
Editor’s Note: The following articles are written by counseling professionals from Counseling Services in partnership with the Southern Accent.
Many people doubt the effectiveness of relaxation breathing techniques, leading them to overlook this valuable practice. However, numerous medical sources show that these techniques can indeed reduce anxiety, stress and even panic attacks in everyday situations. Each method for deep or relaxation breathing offers its own set of benefits.
Making it a daily habit can yield the best results, since you can practice relaxation breathing whenever you feel overwhelmed, as per research by the National Health Service. One simple technique involves sitting with your feet flat on the ground, hip-width apart. Take deep breaths, allowing the air to flow comfortably into your abdomen. Breathe in through your nose and out through your mouth. You can also try counting slowly from one to five while taking deep breaths. It might take practice to reach five, but do not worry; that is normal. Aim to do this for at least five minutes.
Practicing deep breathing might feel unnatural initially, but it becomes more comfortable with time and practice. Cultural conditioning often leads us to tighten and hold in the abdominal muscles, but doing so can actually be harmful and make us feel more anxious and short of breath. Harvard Health recommends practicing relaxation breathing at least twice a day, for a total of 10 to 20 minutes, and maintaining a focused mindset while doing so. Even though it may seem peculiar at first, deep relaxation breathing holds several benefits that can positively impact our overall well-being and mental health.
According to Alberta Health, deep breathing techniques work because they send a message to your brain that it needs to calm down. After the brain receives that message, it will immediately send a message to your body to relax. This can happen as a result of increased heart rate, high blood pressure or fast-paced breathing.
Relaxation breathing techniques offer a free and simple yet effective way to combat stress, anxiety and panic in our daily lives. Academic studies have shown the effectiveness of deep breathing to promote a sense of calm and to improve overall well-being. By incorporating relaxation breathing techniques into our daily routines and practicing them regularly, we can experience the full benefits they offer. Let’s not underestimate their potential to enhance our mental and emotional health, leading us toward a more balanced and tranquil life.
