Breathing Away Anxiety
In today's fast-paced world, stress and anxiety are all too common. However, harnessing the power of our breath can help us combat these negative emotions and maintain calmness even in the most challenging situations. Researchers like Dr. Patricia Gerbarg, Dr. Belisa Vranich, and Dr. Andrew Huberman have dedicated their work to understanding the science of breathing and how specific techniques can alleviate anxiety. In this blog post, we will explore their research and the breathing techniques they recommend to help you stay calm during stressful times.
Dr. Patricia Gerbarg: Coherent Breathing for Anxiety Relief
Dr. Patricia Gerbarg, an assistant clinical professor of psychiatry at New York Medical College, has extensively studied coherent breathing, a technique that involves taking slow, deep breaths with inhalation and exhalation lasting about five to six seconds each.
Science behind it:
Coherent breathing balances the autonomic nervous system, promoting relaxation and reducing anxiety. This technique is believed to synchronize heart rate variability (HRV) with respiration, leading to a state of mental and emotional balance.
Benefits for anxiety:
Reduced stress and anxiety
Improved mood and emotional regulation
Enhanced focus and concentration
Dr. Belisa Vranich: Diaphragmatic Breathing to Calm Your Mind
Dr. Belisa Vranich, a clinical psychologist and author of "Breathe," has developed a technique called The Breathing Class, which focuses on diaphragmatic breathing. This method encourages individuals to breathe deeply into their abdomen rather than relying on shallow chest breathing.
Science behind it:
Diaphragmatic breathing activates the parasympathetic nervous system, responsible for the body's relaxation response. This technique improves oxygenation, allowing better delivery of oxygen to muscles and organs.
Benefits for anxiety:
Increased sense of calm
Lower stress levels
Better emotional control
Dr. Andrew Huberman: Slow, Deep Breathing for Anxiety Management
Dr. Andrew Huberman, a neuroscientist at Stanford University, has highlighted the benefits of slow, deep breathing in managing anxiety. This technique involves taking slow, deep breaths, pausing, then inhale once more, followed by a deep exhale allowing the diaphragm to expand and contract.
Science behind it:
Slow, deep breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress. This, in turn, decreases heart rate, blood pressure, and cortisol levels.
Benefits for anxiety:
Reduced stress and anxiety
Enhanced focus and concentration
Improved sleep quality
Incorporating Breathing Techniques for Anxiety Relief
To integrate these expert-backed breathing techniques into your routine and combat anxiety, consider the following tips:
Set aside time each day to practice, even if it's just a few minutes.
Use a guided breathing app or follow along with videos from experts like Dr. Gerbarg, Dr. Vranich, and Dr. Huberman.
Experiment with different techniques to find the one that works best for you.
Practice during moments of stress or anxiety to reap immediate benefits.
Combine breathing exercises with other mindfulness practices, such as meditation or yoga.
