Hvorfor hjelper det å puste dypt mot stress og angst?
- Fysiobasen
- Oct 2
- 3 min read
Stress and anxiety are common reactions to life’s challenges, and most people experience them in different forms throughout their lives. Fortunately, there are several ways to manage these feelings, and one of the most effective techniques is deep breathing. Research has shown that deep breathing has a calming effect on both the body and the mind, and it is a technique that can be practiced anytime, anywhere. But how exactly does it work, and why does it help reduce stress and anxiety?
What Happens in the Body During Stress and Anxiety?
When you are stressed or anxious, the body triggers the fight-or-flight response—a physiological reaction designed to help you handle dangerous situations. This response releases stress hormones such as adrenaline and cortisol, which increase heart rate, blood pressure, and respiratory rate.
While this reaction is helpful in emergencies, chronic activation in daily life can lead to high blood pressure, reduced immune function, and feelings of being overwhelmed. Deep breathing counteracts this by activating the parasympathetic nervous system, which calms the body and restores balance.
How Does Deep Breathing Reduce Stress and Anxiety?
1. Activation of the Parasympathetic Nervous System
Slow, deep inhalations and exhalations stimulate the parasympathetic system, lowering heart rate and blood pressure. This reverses the effects of the stress-activated sympathetic nervous system.
Effect: Reduces physical symptoms such as racing heartbeat and muscle tension.
2. Increased Oxygen Intake and Blood Flow
Deep breathing improves oxygen supply to the brain and other organs, enhancing circulation and relaxation. It also reduces breathlessness often linked to anxiety.
Effect: Relieves physical discomfort like palpitations and rapid breathing.
3. Mental Focus and Distraction From Worries
Paying attention to your breath diverts focus from stressful thoughts and creates mindfulness. This helps you stay present rather than overthinking future concerns.
Effect: Calms racing thoughts and reduces mental anxiety.
4. Reduction of Muscle Tension
Stress and anxiety often cause tightness in the neck, shoulders, and jaw. Deep breathing helps release this physical tension.Effect: Promotes physical relaxation and comfort.
5. Increased Sense of Control
Breathing exercises give you an active tool to regulate your physical and emotional state. This restores a sense of control that stress and anxiety often take away.Effect: Reduces feelings of overwhelm and helplessness.
How to Practice Deep Breathing
4-7-8 Technique: Inhale through the nose for 4 seconds, hold for 7 seconds, exhale through the mouth for 8 seconds.
Belly Breathing: Focus on abdominal rather than chest breathing to fully activate the diaphragm.
Rhythmic Breathing: Establish a steady breathing rhythm to promote calm and balance.
Summary
Deep breathing is a simple yet powerful technique for managing stress and anxiety. By activating the parasympathetic nervous system, improving oxygen delivery, and reducing muscle tension, it calms both body and mind. Regular practice of deep breathing can enhance stress resilience, reduce anxiety, and promote overall well-being.
Sources:
Guo Y, et al. “The effects of deep breathing on the stress response: A review of the evidence.” Journal of Psychosomatic Research, 2014.
Zeidan F, et al. “Mindfulness meditation and its therapeutic applications in mental health.” Journal of Clinical Psychology, 2014.
Pallesen S, et al. “The role of deep breathing exercises in managing anxiety and stress.” Behavioral Research and Therapy, 2015.
Wang Y, et al. “The impact of deep breathing exercises on the autonomic nervous system: Implications for stress and anxiety.” Journal of Applied Psychology, 2016.
Schmid P, et al. “Relaxation techniques for stress reduction: The role of deep breathing and mindfulness.” Psychology of Health, 2013.
