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How To Breathe Correctly: A Guide To Managing Stress and Anxiety
By Hannah Cohen-De La Rosa
First-year student, Public Health
David B. Falk College of Sports and Human Dynamics
How often has it happened to you? You’ve experienced a stressful episode or been in the middle of an anxiety attack, and the first thing someone says to you is, “Just breathe.” But what does that mean? Breathing is the most essential action our bodies do unconsciously, but most individuals don’t give it a second thought. Learning and educating ourselves to breathe correctly is a powerful way to manage stress and anxiety.
Breathing is not an automatic function; it is a dynamic process that can be harnessed for our benefit. If students look at the science of breathing, it is simply the exchange of oxygen and carbon dioxide between our lungs and bloodstream. However, how we breathe can impact our body’s response to stress and anxiety. When students get anxious before a test or interview, their bodies are likely to start to engage in shallow and rapid breathing, releasing hormones such as adrenaline and cortisol. While this fight-or-flight mechanism may be helpful in certain situations, an overload of stress and anxiety daily can lead to further health problems.
The benefits of conscious breathing include stress reduction, increased oxygen and improved focus. Deep breathing engages the parasympathetic nervous system, often called the “rest-and-digest” system. This helps counteract the stress response. Furthermore, it allows the body to receive more oxygen into its cells, boosting energy levels. Lastly, mindful breathing can help an individual stay present and concentrated in the moment.
Most college-age students are unaware of the impact of proper breathing techniques. Without appropriate education, breathing techniques may remain elusive and ineffective. Education on adequate breathing involves understanding breathing mechanics, learning various methods and developing mindfulness. This knowledge empowers individuals to take control of their breath and use it to manage stress and anxiety effectively.
Elizabeth Scott, Ph.D., wrote in the Verywell Mind website, “Mindfulness is the practice of staying fully present in the moment without judgment.” Breathing is integral to mindfulness because it anchors individuals to the present moment and presents them with awareness. By consciously observing their breath, students can try to disassociate themselves from thoughts causing unnecessary worrying and focus their attention on the present moment, the here and now. Mindfulness relieves stress and anxiety and is beneficial in the long run. With regular mindfulness practice, students can rewire their brains, increasing emotional resilience and benefit mental health overall.
Charlie Moult, a chiropractor and breathwork facilitator practicing in London and the founder of Source, offers some breathing technique tips. Understanding the significance of conscious breathing and mind-fulness offers a powerful means to manage stress and anxiety, emphasizing its potential to enhance overall well-being for college students.
A Breathing Exercise For Anxiety:
- Sitting tall or lying down with knees bent up, place your hands on your belly and focus on deep breaths in through the nose and out through the mouth, making a shhh sound on the exhale.
- Breathe in for the count of 5 and slowly out for 8. Repeat for three to four minutes, or for as long as needed.
- By lengthening the exhales and focusing on using the diaphragm, we can stimulate the vagus nerve, which calms our nervous system.
A Breathing Exercise For Focus And Productivity:
- Sitting comfortably, breathe in and out through the nose, focusing on breathing into the belly.
- (4 times) Inhale for the count of 4 and exhale for the count of 4.
- (4 times) Inhale for the count of 4, hold for 4, exhale for 4, hold for 4.
- (4 times) Inhale for 8, exhale for 8. (4 times) Inhale for 8, hold 8, exhale 8, hold 8.
- Relax and come back to a natural rhythm with your breath.