There are two acts of breathing:
- theinspirationthrough which oxygen reaches the lungs;
- theexhalationthrough which we expel carbon dioxide from our body.
These two acts manifest themselves differently depending on the activities we carry out and the emotional state where we find ourselves. The rhythm, depth and spontaneity with which these phases alternate, in fact, can vary if we are experimenting anxiety or discomfort, or if we are in a state of calm And relaxation.
Why is our breathing so important?
When we are emotionally active, our breathing tends to be short, shallow, and rapid, and our lungs do not fully expand. On the contrary, when we are relaxed or during sleep, breathing becomes slower and more spontaneous.
Tuning into your breathing allows you to anchor yourself to the here and now, becoming more aware of what you are experiencing. Even in moments of difficultywhen we feel anxiety or stress, paying attention to our breathing can help us distance yourself from thoughts and fears, letting them go.
Breath awareness
The new forms of cognitive-behavioral therapy called “third wave” integrate the concepts of acceptance And mindfulnessemphasizing the importance of observing one’s thoughts and emotions without judgementsimply because of who I am in that moment. One way to do this is to return to the breath, considering it one secure base inside our body.
Breath awareness helps us observe thoughts and emotions while distancing ourselves a little from them, as if they were leaves on a river that flow away slowly. This allows you not to be overwhelmed by your thoughts or automatic reactions, and to choose with greater freedom how to act based on your values deeper.
The physiology of breathing: how it works
Breathing is a complex process that involves different muscles and structures of our body. The main protagonist is the diaphragma dome-shaped muscle located between the chest and abdomen. When we inhale, the diaphragm contracts and lowers, allowing the lungs to expand and fill with air. During exhalation, however, the diaphragm relaxes and rises, helping to expel air from the lungs.
There are two main breathing modes:
- Thoracic breathing: mainly involves the chest and shoulder muscles. It is often more superficial and rapid, typical of moments of stress or anxiety.
- Diaphragmatic (abdominal) breathing: uses the diaphragm more effectively, allowing deep and complete breathing. This mode promotes relaxation and better oxygenation of the body.
Understanding these differences can help us recognize how we are breathing and consciously choose the mode best suited to our well-being.
Breathing and the nervous system: a profound connection
Our breath is closely connected to the autonomic nervous systemwhich regulates vital functions such as heartbeat and digestion. This system is divided into two main branches:
- Sympathetic system: activates in situations of stress or danger, accelerating breathing and preparing the body for action (the so-called “fight or flight” response).
- Parasympathetic system: promotes relaxation, slows down the heart rate and breathing, helping the body to recover and regenerate.
Through conscious breathing, it is possible to stimulate the parasympathetic system and promote a state of calm. A key role in this process is played by vagus nervewhich connects the brain to many internal organs and helps regulate the stress response. Practicing slow, deep breathing can increase the heart rate variability (HRV)an indicator of psychophysical well-being and ability to adapt to stress.
How to practice breathing awareness?
There are several ways to practice breathing awareness: one of them is simply to pay attention to the air entering and exiting, noting the effect it has. We can focus on ours bodyobserving the sensation at the level of the nostrils when we inhale and exhale, or observe the chest or the belly that sway to the rhythm of breathing.
Observing breathing at an abdominal level has great power calming: abdominal breathing, also called diaphragmatic, is in fact the most effective in reducing anxiety and stress.
Begin your diaphragmatic breathing exercise
- Inhale slowly through your nose and places a hand on your abdomen to feel it swell;
- Hold breath for 3 seconds;
- Exhale slowly through your mouthcompletely emptying the lungs;
- Maintain this pace of slow breathing for about 3-5 minutes, the ideal time to rebalance the relationship between carbon dioxide and oxygen.
Diaphragmatic breathing is particularly suitable when experiencing anxiety, tension and stress: it, in fact, compensates for the reactions associated with the attack or flight typical of panic reactions, slowing the breathing rate and reducing the contraction of the chest muscles.
What research says about the effectiveness of conscious breathing
Numerous clinical studies have suggested that practicing mindful breathing can help reduce levels of anxiety And stress. For example, a systematic review published in “Frontiers in Human Neuroscience” (Zaccaro et al., 2018) highlighted that slow and controlled breathing exercises can improve emotional regulation and reduce anxiety symptoms.
Furthermore, according to research conducted by Stanford University in 2020, mindful breathing can, in some cases, be as effective as mindfulness meditation in improving psychological well-being and sleep quality. These findings suggest that dedicating even a few minutes a day to breathing exercises can help have a positive impact on mental and physical health.
Common mistakes in conscious breathing (and how to correct them)
When you start practicing conscious breathing, it is normal to encounter some difficulties. Here are the most frequent errors and how to overcome them:
- Breathe only with your chest: often, in stressful situations, we tend to breathe superficially, using only the upper part of the lungs. To correct this mistake, you can try bringing your attention to your abdomen and feeling your belly inflate and deflate with each breath.
- Holding your breath involuntarily: It can happen that you block your breathing without realizing it, especially when you are concentrating. Remember to maintain a fluid and regular rhythm, without forcing it.
- Trying too hard to control your breathing: Conscious breathing does not require perfection. If you find yourself wanting to “do well,” try letting go of judgment and simply observing what happens.
- Forget about posture: An uncomfortable or rigid position can hinder deep breathing. Sit or lie down so you feel stable and relaxed, with your back straight but not stiff.
Every practice can be an opportunity to get to know yourself better, without expectations or pressure.
Conscious breathing: finding your point of reference
Take a moment, sit or lie down, if you feel like it close your eyes.
- Pay attention to your bodyobserve it with curiosity. Is your spine curved, or vertical and straight? Are your muscles tense or relaxed? Are you comfortable? Observe your internal bodily experience, without expectations or judgment, simply noticing it as it is right now;
- Observe your breathingpay attention to its pace. Is it slow or fast? Notice where you feel the breath: in your chest, in your nostrils, or in your belly? Pay attention to your breathing, without changing it;
- See if you can stay in the here and nowwith yourself. There is nothing you need to change;
- Observe if in your mind there are thoughts, images, feelings. Let them be there, that’s okay;
- Notice what is happening right now, feel curiosity, then let go of the thoughts. Go back to focusing only on your breathing;
- Pay attention to your experiencewithout judging it, be present to what is happening now as it is.
Take time to breathe
You can engage in mindfulness practice in two ways:
- choosing to reserve a specific time for observing your breathing, stopping any activity;
- bringing attention to it throughout your day, every now and then, wherever you are and whatever you are doing.
By cultivating this practice over time you will be able to rediscover something great in your breathing ally in achieving and maintaining forms of well-being.
“Breathing is not just breathing. Conscious breathing transforms, just as awareness transforms everything else.” Jon Kabat-Zinn
How to integrate conscious breathing into your daily life
Bringing mindful breathing into your everyday routine can make a big difference in our well-being. Here are some practical suggestions to include it in your day:
- Upon awakening: You can spend a few minutes, still in bed, observing your breathing before starting your day. This can help you leave with more calm and presence.
- During work: Every now and then, you can take a short break to close your eyes and bring your attention to your breathing. Even just 1-2 minutes can help reduce tension and improve concentration.
- In times of stress: If you feel your anxiety increasing, you can stop and take 3-5 deep, slow breaths, focusing on the air coming in and out.
- Before sleeping: practicing diaphragmatic breathing can promote relaxation and improve the quality of sleep.
Integrating these small gestures into your routine can help you maintain constant contact with your body and your emotions, promoting a sense of balance and serenity.
The benefits of conscious breathing
To better understand the impact of mindful breathing, it may be helpful to visualize some of its possible key benefits:
- Stress reduction: Deep breathing can activate the parasympathetic system, promoting relaxation and helping to lower levels of cortisol, the stress hormone.
- Improved concentration: Bringing your attention to your breathing can help you reduce distractions and stay focused on the present moment.
- Regulation of emotions: constant practice can help you observe emotions without being overwhelmed by them, promoting greater emotional stability.
- Physical benefits: Proper breathing can improve tissue oxygenation, support the immune system and help reduce blood pressure.
Imagining these effects as concentric circles that expand from the breath towards the whole body can help motivate you and give continuity to your practice.
Make breathing your ally: a psychotherapy journey with Evidence Network can help you
Taking care of your well-being also starts with small gestures, such as listening and welcoming your breathing. If you feel the need to learn more about yourself, manage anxiety and stress better or simply find balance in your daily life, know that you are not alone. With Evidence Network you can find the support of an online psychologist who can accompany you, step by step, to discover new strategies to feel better, starting with awareness of breathing. Take the first step towards your well-being: start the questionnaire to find your psychologist online.
