When we are stressed, our bodies go into "fight or flight" mode. This is a natural response that helps us to deal with danger releasing hormones such as adrenaline and cortisol, which prepare the body to either fight or flee from danger. These hormones increase heart rate, blood pressure, and blood sugar levels. They also suppress the immune system and digestive system. So, when we are stressed all the time, it can have negative effects on our mental and physical health.
One way to manage stress is through breathing exercises. When we breathe deeply, we send a message to our brains that we are safe. This helps to calm the nervous system and reduce the production of cortisol, the stress hormone. When we breathe deeply, we take in more oxygen, which also helps to reduce stress hormones .
If you're feeling stressed, the next time someone tells you to "just breathe," don't roll your eyes. There's actually science to back it up! Breathing deeply can help to calm your body and mind, reduce stress hormones, and improve your mental health.
There are many different breathing exercises that can help to improve mental health. Here are a few examples:
Diaphragmatic breathing: This is a type of deep breathing that involves breathing from the diaphragm, the muscle that separates the chest from the abdomen. To do diaphragmatic breathing, sit or lie down in a comfortable position and place one hand on your chest and the other on your stomach. As you breathe in, your stomach should rise and your chest should stay relatively still. As you breathe out, your stomach should fall and your chest should rise.
Box breathing: This is a simple breathing exercise that can be done anywhere. To do box breathing, inhale for four counts, hold your breath for four counts, exhale for four counts, and hold your breath for four counts. Repeat this cycle for several minutes.
The 4-7-8 breath: This is another simple breathing exercise that can be done anywhere. To do the 4-7-8 breath, inhale for four counts, hold your breath for seven counts, and exhale for eight counts. Repeat this cycle for several minutes.
These are just a few examples of breathing exercises that can help to improve mental health.
In addition to reducing stress, breathing exercises can also help to improve sleep, boost the immune system, and reduce pain. So next time you are feeling stressed, take a few deep breaths and let the power of breath work its magic.
Here are some additional things to keep in mind about how breathing helps mental health and cortisol:
Breathing exercises can help to slow down the heart rate and lower blood pressure. This is because deep breathing activates the parasympathetic nervous system, which is responsible for calming the body down.
Breathing exercises can also help to increase the production of endorphins, which are natural mood-boosting chemicals.Endorphins can help to reduce pain and improve feelings of well-being.
Breathing exercises can help to improve focus and concentration. This is because deep breathing can help to calm the mind and reduce distractions.
If you are looking for a natural way to improve your mental health, breathing exercises are a great option. They are simple to do and can be done anywhere, anytime. So take a few deep breaths today and see how it makes you feel.
If you are struggling with stress, anxiety, or depression, talk to your doctor or a mental health professional. They can help you find the right support for you and guide you towards the right breathing exercises for you.