The Impact of Chest Breathing on Anxiety
In our fast-paced and stressful lives, it's essential to find effective ways to manage anxiety and promote relaxation. One often overlooked aspect is our breathing pattern. While chest breathing is a common habit for many, it may inadvertently contribute to increased anxiety and arousal in the nervous system.
Let's do a quick activity?
Take a deep breath in….
Did you notice your shoulders rise / fall? OR did your lower belly expand and then shrink back in?
In this blog post, we will delve into the reasons why breathing into our chest can have these effects, and explore the benefits of diaphragmatic breathing as an alternative approach.
Understanding Chest Breathing:
Chest breathing, also known as shallow or thoracic breathing, involves primarily using the muscles in the chest and shoulders to inhale and exhale. This pattern is often associated with stress, anxiety, and a heightened state of arousal. When we breathe into our chest, we tend to take rapid, shallow breaths, which can activate the sympathetic nervous system, triggering the body's stress response.
The Role of the Sympathetic Nervous System:
The sympathetic nervous system is responsible for the body's fight-or-flight response. When activated, it releases stress hormones like cortisol and adrenaline, leading to increased heart rate, elevated blood pressure, and heightened alertness.
Chest breathing can inadvertently stimulate this response, as it is associated with shallow, rapid breaths that signal a potential threat to the body.
SO, what is diaphragmatic breathing?
Diaphragmatic breathing, also known as belly breathing or deep breathing, involves engaging the diaphragm muscle located below the lungs. This technique allows for a more efficient exchange of oxygen and carbon dioxide, promoting a state of relaxation and calmness.
Deep belly breathing stimulates the Parasympathetic Nervous System which is responsible for the body's rest-and-digest response. This activation helps counterbalance the effects of the sympathetic nervous system, promoting relaxation, reducing heart rate, and lowering blood pressure.
Remember, it takes practice to make this technique a habit, so be patient with yourself as you explore the benefits of diaphragmatic breathing.
Mads x