Chronic anxiety can be described as a state of fear that is usually accompanied by shallow breathing and a nervous stomach. Some feel anxiety all the time and many, also have trouble sleeping and difficulty functioning normally. Other times, anxiety shows up in our bodies when we are doing everyday activities like driving in traffic or meeting new people.

Recent scientific evidence has shown that, one of the biggest obstacles to good health is chronic anxiety and stress. As members of modern day society, we are all looking for ways to lower our stress and build resilient bodies and minds. Through lots of trial and error and years of working with patients, I have found that one of the most effective strategies for reducing anxiety levels is deep diaphragmatic breathing. Many of us have developed bad habits of holding our breath and breathing from our chest and it may take some work to break these bad habits.

Many cultures throughout the world have incorporated breathing into their everyday activities. For example, yoga breathing techniques help to synchronize your body and breath, slow your heart rate and lower your blood pressure (Brown, 2008). There is also lots of scientific evidence that shows mind body techniques that focus on yoga breath practices have been shown to provide rapid reduction in anxiety.

Diaphragmatic breathing usually has three main parts. The inhale, the hold and the exhale. You can start by inhaling through your nose for a five count, holding for a five count and exhaling for a five count. This technique is also called the box method of breathing. You can do 10-15 repetitions for 2-3 times/day. Your diaphragm is a large dome shaped muscle located at the base of your lungs. Your abdominal muscles help move your diaphragm and give you more power to empty your lungs.

In addition, the diaphragm is the most efficient muscle for proper breathing. Deep diaphragmatic breathing allows you to use your lungs at 100% capacity to maximize your lung efficiency and achieve maximal benefits. Some of the benefits of diaphragmatic breathing include: relieving anxiety, improve muscle function, increasing oxygen levels in your blood, increasing gas waste from your lungs, reducing blood pressure and heart rate. In addition, diaphragmatic breathing has been show to benefit several conditions such as anxiety, stress, asthma and COPD (Cleveland Clinic, 2022).

Doing diaphragmatic breathing 2-3 times/day can have a substantial impact on your overall health through anxiety reduction and increasing energy levels. You have to breath everyday so why not breath properly to optimize your health and longevity!

References:
1. Carter, J., Gerbarg, P.L. and Brown, R.P. (2008). Multi-component Yoga Breath
Program for Vietnam Veteran
2. Cleveland Clinic.org Diaphragmatic Breathing. myclevelandclinic.org 2022