July 24, 2024
Reviewed by Dr. Howard E. LeWine, Chief Medical Editor, Harvard Health Publishing
Relaxation Techniques like Breath Control through Deep Breathing
The term "fight or flight" is also known as the stress response. It's what the body does when it prepares to face or avoid danger. When triggered appropriately, the stress response helps us tackle many challenges. However, problems arise when this response is constantly triggered by less severe everyday events, such as money worries, traffic jams, work-related concerns, or relationship issues.
Health problems are one of the consequences. A notable example is high blood pressure, a major risk factor for heart disease. The stress response also suppresses the immune system, increasing susceptibility to colds and other illnesses. Additionally, the buildup of stress can contribute to anxiety and depression. We cannot avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways to respond to it. One way to do this is to trigger the relaxation response, thanks to a technique first developed in the 1970s at Harvard Medical School by cardiologist Dr. Herbert Benson. The relaxation response is a state of deep rest that can be induced in several ways, including meditation, yoga, and progressive muscle relaxation.
Breath control is a common element of several techniques that trigger the relaxation response. The first step is learning how to breathe deeply.
The Benefits of Deep Breathing
Deep breathing is also called diaphragmatic breathing, abdominal breathing, belly breathing, or rhythmic breathing. When you breathe deeply, the air entering through your nose fully fills your lungs, and your lower belly rises.
For many of us, deep breathing feels unnatural. There are several reasons for this. First, body image has a negative impact on breathing in our culture. A flat stomach is considered attractive, so women (and men) tend to suck in their abdominal muscles. This interferes with deep breathing and gradually makes shallow "chest breathing" the norm, increasing tension and anxiety.
Shallow breathing limits the diaphragm’s range of motion. The lower part of the lungs doesn’t get a sufficient amount of oxygen-rich air. This can leave you feeling short of breath and anxious.
Deep abdominal breathing encourages a complete exchange of oxygen — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Unsurprisingly, this can slow the heartbeat and lower or stabilize blood pressure.
Practicing Breath Focus
Breath focus helps you concentrate on slow, deep breathing and assists in detaching from distracting thoughts and sensations. This is particularly useful if you tend to suck in your stomach.
First Steps. Find a quiet and comfortable place to sit or lie down. Start with a normal breath. Then try a deep breath: inhale slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen fully expand. Then slowly exhale through your mouth (or nose if that feels more natural).
Breath Focus in Practice. Once you have followed the steps above, you can move on to a regular practice of controlled breathing. Sit comfortably, close your eyes, and pair deep breathing with soothing imagery and perhaps a word or phrase that helps you relax.
Creating a Routine
You may want to try several relaxation techniques to see which works best for you. And if your preferred approach no longer engages you, or if you want a bit of variety, you'll have alternatives. You might also find the following tips helpful:
Choose a special place where you can sit (or lie down) comfortably and quietly.
Don’t push too hard. This could just make you tense.
Don’t be too passive either. The key to inducing the relaxation response lies in shifting your attention from stressors to deeper and calmer rhythms — having a focal point is essential.
Try to practice once or twice a day, always at the same time, to reinforce the sense of ritual and establish a habit.
Aim to practice for at least 10 to 20 minutes a day.
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