In line with this advice, you began to inhale deeply \u2026 But wait! How helpful is that suggestion, really?<\/p>\n
Most people have been told at some point that taking deep breaths can have a calming effect, but does it really help to take a deep breath?<\/p>\n
The short answer is no.<\/p>\n
To understand why taking a deep breath might actually be counterproductive, we must first understand the fundamentals of the human breathing process.<\/p>\n
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The Physics of Breathing<\/h2>\n
Breathing is automatic \u2014 that is, most of the time we breathe without being fully aware of it. Breathing is controlled by our body\u2019s autonomic nervous system. This system is made up of 2 divisions:<\/p>\n
- \n
- The sympathetic nervous system<\/i>, which stimulates the body\u2019s fight-or-flight response; and<\/li>\n
- The parasympathetic nervous system<\/i>, which relaxes the body after stimulation.<\/li>\n<\/ul>\n
These 2 systems parallel the breathing process. When we inhale, our diaphragm moves down and the volume in our thoracic cavity increases as our lungs fill with air. As they fill, they also begin to compress the walls of the heart, which in turn restricts blood flow going into and out of the heart.<\/p>\n
To compensate for this restriction, our heart rate increases, stimulating our fight-or-flight response. When we exhale, our diaphragm moves up and the volume in our thoracic cavity decreases as our lungs empty the air inside them, which relaxes our bodies.<\/p>\n
In short, it\u2019s actually our exhale, not our inhale, that helps our body relax.<\/em><\/strong><\/p>\n
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Access Webinar<\/a><\/div>\n<\/div>\nDoes Taking a Deep Breath Actually Help You Relax?<\/h2>\n
Now that we\u2019ve described the breathing process, let\u2019s take a look at the recommendation to \u201ctake a deep breath.\u201d\u00a0 If you do this rapidly, it can lead to over-breathing, which can be broadly defined as a breathing pattern that results in breathing out too much carbon dioxide, which, in turn, results in less blood flowing to your brain (i.e., hyperventilating).<\/p>\n
Typically, we begin to overbreathe when we\u2019re in a panicked or stressed state.<\/p>\n
People who tell you to \u201ctake a deep breath\u201d probably think they\u2019re preventing over-breathing by keeping you from hyperventilating. The thing is, taking in a lot of air and holding it in is still<\/em> over-breathing. You\u2019re still activating your sympathetic nervous system.<\/p>\n
Use Deep Breathing to Help Your Body Relax<\/h2>\n
So, what should you do? Although it\u2019s perfectly natural to respond to anxiety and uncertainty<\/a>\u00a0with panicked over-breathing, the good news is that we also have the ability to control our breathing rate and therefore our mental state.<\/p>\n
We can change our breathing. This means we can train ourselves to respond to over-breathing with an intentional breathing pattern designed to promote relaxation instead.<\/p>\n
So as you sit on the phone with your boss trying to manage your anxiety symptoms, rather than taking a deep breath, focus on extending the exhale.<\/p>\n
Some researchers recommend a specific ratio of inhalation to exhalation that can be practiced at the moment when wanting to achieve a more relaxed breathing state. For example, Inna Kahzan, a clinical instructor of psychology at Harvard Medical School, recommends a 4:6 ratio \u2014 40% of the breath cycle spent on inhalation, and 60% of the breath cycle spent on exhalation<\/strong>.<\/p>\n
With this practice, she recommends \u201clow and slow\u201d diaphragmatic breathing, where you \u201cpay attention to the location of the breath, smooth transition from exhalation to inhalation, long and complete exhalation, without focusing on the depth of the inhalation.\u201d<\/p>\n
Though the exact breath count that\u2019s most helpful for you may vary based on your natural breathing rate (some people tend to breathe at a higher\/lower rate than others), a rough estimate of what this ratio would look like is to inhale for a count of 1 \u2026 2 \u2026 3 \u2026 4, and then exhale for a count of 1 \u2026 2 \u2026 3 \u2026 4 \u2026 5 \u2026 6, where each count lasts one second.<\/p>\n
It\u2019s worth mentioning that the focus on extended exhalation as a way to relax your breathing is not a new concept. In fact, many yoga traditions have extended exhalation as a core part of their practice. Some researchers have tested the effects of pranayama yoga breathing,<\/a> where the inhalation-to-exhalation ratio is 1:2, in patients with asthma.<\/p>\n
Practice Deep Breathing: Reduce Stress by Focusing on Your Exhale, Not Your Inhale<\/h2>\n
The next time you\u2019re feeling stressed, take a minute to guide yourself. \u201cBreathe in: 1 \u2026 2 \u2026 3 \u2026 4, and breathe out: 1 \u2026 2 \u2026 3 \u2026 4 \u2026 5 \u2026 6.\u201d<\/em><\/p>\n
Focus on normal inhalations, neither too short nor too long, and then extend your exhalations.<\/p>\n
You\u2019ll begin to notice yourself calming down, which in turn will better enable you to focus on your upcoming challenges. Yet like most things, using breathing to regulate your nervous system takes practice, so it\u2019s important to make extended exhalations a part of your daily routine<\/strong>.<\/p>\n
Regardless of your emotional state, take time to practice extended exhalations for 2\u20135 minutes (or until you notice your breathing rate relax) every day. This can be part of building your mindfulness as a leader<\/a>.<\/p>\n
As with any habit, daily practice will strengthen your ability to engage in extended exhalation when in a state of high anxiety, panic, or stress.<\/p>\n
- The parasympathetic nervous system<\/i>, which relaxes the body after stimulation.<\/li>\n<\/ul>\n