{"id":11238,"date":"2025-01-19T15:01:08","date_gmt":"2025-01-19T15:01:08","guid":{"rendered":"https:\/\/www.watanserb.com\/en\/?p=11238"},"modified":"2025-01-19T15:01:08","modified_gmt":"2025-01-19T15:01:08","slug":"the-power-of-breathing-how-slow-breaths-can-transform-your-mood-and-reduce-stress","status":"publish","type":"post","link":"https:\/\/www.watanserb.com\/en\/2025\/01\/19\/the-power-of-breathing-how-slow-breaths-can-transform-your-mood-and-reduce-stress\/","title":{"rendered":"The Power of Breathing: How Slow Breaths Can Transform Your Mood and Reduce Stress"},"content":{"rendered":"

Watan<\/strong><\/em>-Many people do not breathe well because we live in a world that exposes us to psychological, social, and economic pressures, as well as challenging work environments. These factors cause us to breathe under stress and affect our ability to face challenges. “This is where the importance of breathing exercises comes in,” says Richard Sima, who holds a PhD in neuroscience from Harvard University.<\/p>\n

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Research has shown that “slowing down our breathing can relieve stress and improve mood through the subtle and profound impact our breathing has on how we think, feel, and behave.” Helen Lavretsky, a psychiatrist at the University of California and director of research, told The Washington Post<\/em> that “our breath accompanies us from birth to death,” making it an “immediate tool available to humans for self-regulating emotions.”<\/p>\n

The Harmony Between Breath, Body, and Brain<\/h3>\n

According to researcher and breathing expert Paul Dallaghan, recent studies on the relationship between our breath, bodies, and brains have indicated that “with every inhale, the pupils tend to dilate, reaction times improve, our ability to remember and recall information becomes more efficient, and our emotional responses heighten.” Conversely, during exhalation, the opposite occurs: “Neural activity in the emotional areas of our brains fluctuates with each breathing cycle.”<\/p>\n

Jack Feldman, head of the Department of Neuroscience at UCLA, explained that neural rhythms associated with breathing “exist throughout the brain.” Breathing is linked to activity in the brain\u2019s primary memory regions “both during sleep and wakefulness,” and it stimulates neural activity in areas critical to emotion and cognition. This explains why we often “take a deep breath unconsciously” before an exam, race, or presentation.<\/p>\n

Slow Breathing: Calmness and Tranquility<\/h3>\n

Most people breathe at a rate of 12 to 20 breaths per minute. While this rate varies depending on the individual and circumstances, “those who are more anxious tend to breathe faster.<\/p>\n

\"Mindful
Most people breathe at a rate of 12 to 20 breaths per minute<\/figcaption><\/figure>\n

Chronic Stress<\/h4>\n

A 2014 study found that the “magic number” for calm breathing is about six breaths per minute, much slower than most people’s rates. Dallaghan noted that this rate is achieved during moments of peace, clarity, and stillness when breathing naturally slows.<\/p>\n

Guy Fincham, a researcher focused on breathing, elaborated: “Slowing our breath may help restore balance to our autonomic system, shifting it away from the ‘fight or flight’ mode toward the ‘rest and digest’ state.” Helen Lavretsky added, “I feel that if everyone on earth took a breath before reacting, life would be more peaceful,” as slower, deeper breathing activates the vagus nerve, sending calming signals from the body to the brain. “Since we have the ability to consciously change our breathing patterns, we can influence how we think and feel.”<\/p>\n

(The vagus nerve is the longest nerve connecting the brain to the body, extending down to the abdomen. It is involved in managing psychological distress, transmitting signals between the brain and body, and moderating heart rate and digestive activity. It also contributes to relaxation by slowing breathing and calming the body during good times.)<\/p>\n

When Breathing Becomes Effective<\/h3>\n

A 2023 study reported that just five minutes of mindful breathing daily\u2014focusing on deliberate control of breathing rate, depth, and pattern for about a month\u2014”can reduce the breathing rate, improve mood, and alleviate anxiety, serving as an effective exercise for stress management.”<\/p>\n

At the same time, a review from the same period found that mindful breathing can help adults with anxiety disorders reduce their symptoms. Other studies from 2017 demonstrated that coherent breathing exercises benefited patients with depression.<\/p>\n

\"Mindful
People who are more anxious tend to breathe faster<\/figcaption><\/figure>\n

How to Breathe Better<\/h3>\n

According to experts, “we can practice breathing exercises almost anytime and anywhere.” Here are some tips to ensure breathing supports a calmer mind:<\/p>\n

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  1. Pay Attention to Your Posture:<\/strong> Breathing can be done lying down, sitting, standing, or even while walking. However, for mindful breathing, it\u2019s best to sit still on a chair with both feet on the ground for easier breathing, says Dallaghan.<\/li>\n
  2. Take Gentle, Quiet Breaths:<\/strong> Christian Brembs, a professor of psychiatry and behavioral sciences, advises, “Breathe gently, silently, and precisely. Loud breathing indicates stress and signals danger to our nervous system.” Let breathing be soft and quiet rather than deep, as deep breathing can create additional tension.<\/li>\n
  3. Breathe Through Your Nose:<\/strong> Brembs recommends focusing on “learning to breathe quietly through the nose at all times,” including at night and during exertion. Nose breathing has numerous benefits, such as increasing oxygen absorption, filtering and humidifying air, and regulating its temperature.<\/li>\n
  4. Expand Your Breath Awareness:<\/strong> If you only feel your breath in your chest, “your breath is not deep enough,” says Dallaghan. He advises placing one hand on your belly above the navel and the other below your chest “to feel the movement of your abdominal muscles and diaphragm during breathing.”<\/li>\n
  5. Experiment with Different Breathing Patterns:<\/strong> Try techniques like spending equal time inhaling, holding your breath, exhaling, and holding your breath again, with each step lasting 3\u20134 seconds. Alternatively, inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Cyclical sighing can also be practiced by inhaling slowly, then inhaling again to fill the lungs before exhaling slowly. Practices like yoga and meditation can also help slow breathing.<\/li>\n
  6. Breathe Longer and More Often:<\/strong> While slow breathing for 5\u201310 minutes daily can help, longer sessions “may be even more beneficial,” says Dallaghan. Brembs recommends taking 5 minutes every hour to adjust your breathing and recalibrate it to around six breaths per minute.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
    <\/div>\n","protected":false},"excerpt":{"rendered":"

    Watan-Many people do not breathe well because we live in a world that exposes us to psychological, social, and economic pressures, as well as challenging work environments. These factors cause us to breathe under stress and affect our ability to face challenges. “This is where the importance of breathing exercises comes in,” says Richard Sima, …<\/p>\n","protected":false},"author":1,"featured_media":11241,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[3524,3525,3523],"class_list":["post-11238","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","tag-breath","tag-mindful-breathing","tag-stress"],"yoast_head":"\nThe Power of Breathing: How Slow Breaths Can Transform Your Mood and Reduce Stress - Watan<\/title>\n<meta name=\"description\" content=\"slowing your breath can reduce stress, improve mood, and enhance mental clarity. 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