We all have different responses to life’s challenges, but the body usually responds to stress by increasing the pace of our breaths.
Faster breathing can become a habit. This may not seem like a big deal, but studies suggest that faster breathing rates make us prone to anxiety, worry, and tension. What’s more, those with busy lives may not even realize they are over-breathing.
The first step to paced breathing is to notice your breathing pace. At this very moment, can you slow your breathing rate, relaxing the shoulders as you take a slower inhale and extend your exhale? What does this feel like in your body?
Research is beginning to recognize that how we breathe has a strong influence on how we feel. Part of this is because the brain is very sensitive to breathing patterns. From the moment you begin to notice your breathing, your brain activity changes. Brain signals change even more when we consciously control our breathing pace. Importantly, studies confirm that paced breathing helps us to adopt a relaxed and focused mindset. Within minutes, a slower pace provides a therapeutic calming effect. With practice, this technique has been used to successfully help people reduce their blood pressure, decrease their perception of stress, and enhance wellbeing.
Give a specific breathing technique a try! The Navy SEALs teach Box Breathing as a technique to regain mental clarity in times of stress. To get started, find a comfortable seat, read through the instructions, and then give it a try!
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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