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Paced breathing, also known as diaphragmatic breathing or belly breathing, is a deep breathing technique that involves inhaling and exhaling at a slow, steady rate. It has gained popularity recently as a tool to help manage stress and anxiety, but the benefits of paced breathing go beyond just relaxation. In this blog post, we’ll explore the science behind paced breathing and the many benefits it can provide.
What is Paced Breathing?
Paced breathing involves taking slow, deep breaths in through the nose and out through the mouth. The goal is to breathe at a slow and steady rate, typically around 6-10 breaths per minute. This is in contrast to the shallow, rapid breathing that often accompanies feelings of stress and anxiety.
One key aspect of paced breathing is the use of the diaphragm. This is the large, dome-shaped muscle that sits at the base of the lungs and plays a crucial role in breathing. When we breathe deeply, the diaphragm contracts and pulls downward, allowing the lungs to expand and fill with air.
Benefits of Paced Breathing
There are many benefits to practicing paced breathing regularly. Here are just a few:
Reduced Stress and Anxiety – Paced breathing has been shown to reduce feelings of stress and anxiety by activating the parasympathetic nervous system, which is responsible for the “rest and digest” response. This can help to lower heart rate, blood pressure, and cortisol levels, all of which are elevated during times of stress.
Improved Heart Health – Paced breathing has also been shown to improve heart health by increasing heart rate variability (HRV). HRV is a measure of the variation in time between heartbeats, and higher HRV is associated with better cardiovascular health.
Better Sleep – Paced breathing can help to improve sleep quality by promoting relaxation and reducing feelings of stress and anxiety. This can lead to better sleep quality and more restful sleep.
Enhanced Athletic Performance – Paced breathing can also benefit athletes by improving oxygen delivery to the muscles and reducing feelings of fatigue during exercise. This can lead to improved performance and endurance.
The Science Behind It
The scientific basis for why paced breathing works is complex and multifaceted, involving physiological, neurological, and psychological mechanisms. One theory is that this practice can stimulate the vagus nerve, which plays a key role in regulating many bodily functions including heart rate, blood pressure, and digestion. By stimulating the vagus nerve, paced breathing may promote relaxation and reduce physiological arousal.
Another theory is that paced breathing can help to regulate the balance between oxygen and carbon dioxide levels in the blood. Research has shown that when we breathe too quickly or shallowly, we can disrupt this balance. This leads to feelings of anxiety and physiological arousal. By practicing this technique and maintaining a slow and steady rate, we can help to regulate this balance and promote relaxation.
Overall, the scientific basis for why paced breathing works is still being explored. The evidence suggests that it can be a powerful tool for reducing anxiety, improving sleep, and enhancing athletic performance. By intentionally regulating our breathing, we can tap into the body’s natural relaxation response and promote feelings of calmness and well-being.
What is the Result?
Paced breathing is a simple but powerful technique that can provide many benefits for both physical and mental health. By practicing this regularly, you can reduce stress and anxiety, improve heart health, enhance athletic performance, and promote better sleep. So the next time you’re feeling stressed or anxious, take a few deep, slow breaths and feel the benefits for yourself.
If you would like to learn more, please Contact Us at 250-718-9291. Or email us at info@okclinical.com for more information or to book an appointment.
Looking to learn more? Check out::
- https://www.bu.edu/fsao/files/2021/06/PacedBreathingInformation.pdf
- https://www.youtube.com/watch?v=y4ElmnxNuT8
- https://uhs.berkeley.edu/sites/default/files/breathing_exercises_0.pdf
Written by: Sarrah Hohmann MACP
sarrah@okclinical.com
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