Take a Breather, Champ! — The Need-To-Know
Slow, deep breathing utilizing the diaphragm and abdomen causes heart rate, respiratory rate, and blood pressure to drop it like it’s hot [3]. Quick, shallow breathing using the upper chest does not. One study found that for people with hypertension, deep breathing techniques caused a drop in blood pressure and relaxed the body [1].Another study reinforced these conclusions and found that slower breathing bolstered the parasympathetic system’s strength over the sympathetic [5]. Para-what now? The parasympathetic system is responsible for relaxation, while the sympathetic system is responsible for the fight-or-flight response. So, calm breathing can boost relaxation and calm quick-trigger reactions.
Also supporting the “deep breath, relieve stress” mantra, one study found cortisol, an immune-suppressing hormone released in response to stress, is also affected by breathing. The levels of this stress-induced hormone were significantly lower in subjects who practiced slow breathing, suggesting the breathing technique chemically reduced feelings of stress in the subjects’ bodies [2].
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