breathing lessons, part 2 - the psychology of breathing

 In a previous post we learned how breathing better can improve our physical health and life-expectancy. Breathing has also been found to influence and be influenced by our mental and emotional state. Breathing is an involuntary process that can be under voluntary control. It is a connector of the sympathetic and parasympathetic systems of the body, a bridge between the conscious and the unconscious. When we are in the “fight or flight” mode our breathing is more shallow and rapid, and breathing in a rapid and shallow fashion can put us in the “fight or flight” state which tends to elicit emotions of fear and anxiety. When we are in the “rest and digest” mode our breathing is more slow and deep, and breathing in a slower and deeper fashion can help us get into the “rest and digest” state which tends to elicit feelings of calm and happiness.

So by consciously slowing and deepening our breathing we may be able to feel calmer and happier. An article in the Harvard Mental Health Letter cites several studies that show evidence that yoga and deep breathing practices can lessen the symptoms of anxiety, depression and PTSD for some people. You can view the article on their website.(http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/April/Yoga-for-anxiety-and-depression).

Tanner Healthsource provides some excellent yoga (and other) classes. Remember that the Employee Assistance Program is available to help you and your family to cope with situations that can cause anxiety and depression. If you have persistent feelings of anxiety or depression talk to your healthcare provider.

If you have a minute, sit in a way that does not restrict your breathing and take a couple of deep breaths. Remember to exhale more completely than you usually do. Then you will automatically breathe in more fresh oxygenated air. Allow your lungs to fill from the bottom to the top then slowly exhale and again, exhale more completely. Taking an occasional “breathing break” will train your body to breathe more deeply on a regular basis and may help you to feel calmer and happier.