Attention on the breath within a comprehensive yoga approach can be an effective way to address our psychological well-being.
Why so?
The act of respiration has broad impact on several functions within the body, including:
- cell function
- physiological activity via the autonomic nervous system with a direct role in the stress response
- several bodily systems
- as well as cardiac and brain rhythms
Maladapted modes of breathing, particularly hyperventilation, are associated with emotional disturbance such as in an anxiety attack or conditions like agoraphobia (1).
As shown in self-reporting in evaluative psychological surveys there is a role for trained breathing in handling emotions and improving psychological well-being through:
- the pacification of anxiety attacks through a change in breathing
- the robust handling of a stressor
- the resilience to continuous stress as measured by autonomic outcomes such as Heart Rate Variability (HRV)
- improved lung function especially as a predictor of CHD and all-cause mortality
In another study Chang et al. were able to show that a slow-breathing state in humans, from 16 down to 8 breaths per minute:
- increased parasympathetic activity
- reduced sympathetic activity
- shifted sympathovagal balance toward vagal activities
- changes considered to promote autonomic cardiovascular regulation (2)
A comprehensive yoga approach incorporates meditational, relaxational, and breathing techniques, amongst other elements, that, according to Jerath et al., counteract the deleterious effects of stress, anxiety, negative emotions and sympathetic dominance, thereby being a plausible behavioral approach to support:
- stress
- anxiety
- depression
- some emotional disorders
- collectively promoting psychological well-being (3)
A trained breath practice therefore can be considered a valid tool in addressing our psychological well-being in order to build stress-resilience for times of challenge and to handle day-to-day life.
Link to Main Article:
The Power in Yoga’s Approach to Upgraded Breathing
References
- Bass, C., & Gardner, W. (1985). Emotional influences on breathing and breathlessness. J Psychosom Res, 29(6), 599-609. doi: http://dx.doi.org/10.1016/0022-3999(85)90069-8
https://europepmc.org/article/med/3910805
- Chang, Q., Liu, R., & Shen, Z. (2013). Effects of slow breathing rate on blood pressure and heart rate variabilities. Int J Cardiol, 169(1), e6-8. doi:10.1016/j.ijcard.2013.08.121
https://www.internationaljournalofcardiology.com/article/S0167-5273(13)01704-X/abstract
- Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. Appl Psychophysiol Biofeedback, 40(2), 107-115. doi:10.1007/s10484-015-9279-8
https://link.springer.com/article/10.1007/s10484-015-9279-8