Breathing is perhaps the most fundamental function of being a living person. In fact, people are so accustomed to breathing that, more often than not, they forget that it is even happening. The automation of such a crucial process is considerably beneficial in today’s fast-paced work environment which places a high emphasis on productivity and multitasking. However, evidence suggests that this instinctive state of breathing can contribute to mental and physical health issues. As adequate acquisition and distribution of oxygen is crucial for optimal, and even sufficient, bodily function, the human brain has adapted the ability to incorporate different breathing patterns in response to different situations. Generally, a person in a state of relaxation will inhale slowly and deeply, allowing for full expansion of the lungs. Conversely, a person experiencing elevated levels of stress will generally take quick, shallow, breaths. This type of breathing leads to the manifestation of a variety of physical reactions associated with the fight-or-flight response.
The human brain developed the fight-or-flight response, or acute stress response, during the earliest days of civilization, although academic study of the phenomenon did not occur until the early 1900s when the term was coined by physiologist Walter Bradford Cannon. Essentially, the fight-or-flight response occurs when a person perceives an imminent threat or believes themselves to be in harm’s way. The physiological reactions of the body which occur in anticipation of an impending physical struggle include elevated blood flow to the muscles to increase strength and speed, as well as an increased workload on the heart, and insufficient oxygen delivery to the brain due to inadequate oxygen intake exacerbated by shallow breathing. Any significant or prolonged oxygen deprivation, even when not fatal, can affect cognitive function on, at the very least, a temporary basis. As such, one’s capacity for effective decision-making can be severely hindered by active acute stress response.
While, initially, this instinct was developed by our ancestors as a means of avoiding certain death at the hands of predators, modern society has been constructed in such a way as to circumvent many of these types of issues. The acute stress response in humans is as prevalent as ever, however, and it is frequently activated unnecessarily in situations that, while high in stress inducing elements, serve no true physical threat. Breathing speed can increase, often unconsciously, as a response to stressful situations, at which point the body begins to produce a panic response which, if left unchecked, can cause a person to conduct themselves in an erratic and impulsive manner in response to an unconsciously perceived threat. This can be particularly detrimental to those suffering from anxiety, depression, or panic attacks which can be compounded by the response.
The key factor in mitigating these types of physiological responses is to recognize when they are occurring. Once the brain is made aware that it may not be acting in its own best interests, it can begin to quell the physical contributions to the response. One of the most effective methods of realigning one’s mental and emotional states following an intense reaction is controlled breathing. It should be noted that becoming cognizant of one’s own breathing can trigger a stress response in certain people, in which case a more personalized means of relaxation should be sought out. Breathing deeply in an even, consistent pattern can act as a means of quickly de-escalating an unpleasant physical response and ensures that the brain receives the oxygen necessary to make informed assessments of its predicament. Focused breathing can also help to relax the sympathetic nervous system, which controls the body’s fight-or-flight response Once it becomes apparent that a physical response to a stimulus is not necessary, the procession of the event in question becomes much less of an ordeal.
An added advantage to controlled breathing is that it can be practiced virtually anywhere. Because of the aforementioned benefits and proven calming effect, mindful, controlled breathing is regularly applied in various disciplines including yoga, meditation, Pilates, and more. Whether it’s at the gym, with friends, or at home, finding a method that works for you can be quick and easy! So consider seeking out a relaxing space and trying it out for yourself. Your mind and body just might thank you!