As a health and wellbeing coach, I often find that one of the most influential and yet overlooked tools for mental health management is breathing exercises. In today’s fast-paced, stress-driven environment, anxiety is more prevalent than ever.

While many people turn to medication or professional therapy—which are both valid approaches—simple breathing exercises offer an accessible and immediate way to cope. This comprehensive guide will delve into the science and technique behind calming your mind through breath control, aiming to alleviate symptoms of both anxiety and depression.

The Importance of Breathing in Anxiety Management

The Mind-Body Connection: How Breathing Affects Your Mental State

Breathing is a natural, unconscious activity, yet the way we breathe can significantly affect our emotional and mental states. Quick, shallow breaths can trigger a ‘fight or flight’ response, intensifying anxiety. On the other hand, slow, deep breaths have the opposite effect—relaxing the mind and body. Moreover, habitual mouth-breathing due to stress or medical conditions can contribute to feelings of anxiety, as it often leads to chest tightness and diaphragm strain.

The Science Behind Breathing Exercises for Anxiety

Conscious breathing exercises offer a practical way to divert focus away from stressors, thereby reducing symptoms of anxiety. These exercises lower heart rate and blood pressure, signaling to the body that it’s time to relax. Studies have also indicated that regulated breathing can release endorphins, which act as natural mood lifters.

Watch this video tutorial for more information on the science of breathing

Popular Breathing Techniques to Reduce Anxiety

Diaphragmatic Breathing: The Key to Deep Relaxation

One of the most straightforward yet effective tools for managing stress and anxiety is “diaphragmatic” or “belly breathing.” This technique involves deep inhalation through the nose, filling the diaphragm and expanding the belly. Exhale slowly through the nose while bringing the belly back towards the spine. When performed correctly, diaphragmatic breathing allows for fuller, more calming breaths, counteracting the tendency to breathe shallowly when stressed..

How to Make Breathing Exercises Part of Your Daily Routine

Start Small, Make It a Habit

Committing to long sessions can be daunting, but even a mere five minutes per day can yield noticeable benefits. Integrate these exercises into your daily routine as you would with brushing your teeth or making your bed. Personally, I begin each morning with five minutes of ‘belly breathing,’ setting a calming tone for the rest of the day.

Conclusion: Reclaim Your Peace Through Breathwork

Anxiety is a complex issue that often necessitates a multifaceted treatment approach. Although breathing exercises are not a substitute for medical treatment, they can complement it by providing immediate relief. By harnessing the power of controlled breathing, you can regain balance, peace, and a greater sense of control over your emotional well-being.

References

• American Psychological Association: The Benefits of Controlled Breathing
• The Science of Breathwork: A Research Overview
• Harvard Medical School: Relaxation Techniques: Breath Control Helps Quell Errant Stress Response

For further assistance, you can book in for a health and wellbeing session.

Feel free to reach out to me via DM on Instagram: Amy_janeliving if you have any questions or need advice on integrating breathing exercises into your lifestyle for better mental health.

The sun is an essential part of our lives and greatly influences our cultures, religions, and practices. Throughout history, various cultures have worshipped it as a deity, and its importance cannot be overstated.

Without the sun, life on earth would not be possible. The sun is the source of all energy on earth, and it powers all living organisms.

The Effect of the Sun on Mind and Body

Studies have shown that the sun affects both the mind and the body. The sun’s rays are necessary for producing vitamin D in the body, which is essential for bone health and a strong immune system. However, many people avoid sun exposure due to fear of skin cancer, which has resulted in an epidemic of vitamin D deficiency.

Having a vitamin D deficiency is associated with various psychiatric and immune-related disorders and is now recognised as one of the most common medical conditions worldwide.

The Impact of Indoor Jobs and Vitamin D Deficiency

Another reason people may not go outside as much as they should is because of their jobs, which keep them indoors for extended periods. Office jobs, for example, can limit the amount of sunlight exposure people get during the day.

The lack of exposure to natural light can lead to a variety of health problems, including poor bone development, heart disease, and cancer.

The Condition of Seasonal Affective Disorder (SAD)

Some people are so affected by the weather and sunlight that they develop a condition called seasonal affective disorder (SAD). This disorder is similar to normal depression, but it occurs repetitively at a particular time of year, usually starting in the autumn or winter and improving in the spring.

The severity of SAD varies from person to person, but for some, it can have a significant impact on their day-to-day life.

The Positive Effects of Sunlight on Mood and Memory

Sunlight has also been shown to affect mood and memory. Studies have found that pleasant weather improves mood and increases cognition in the spring because people have been deprived of such weather during the winter.

However, bad weather can increase individual productivity by eliminating distractions resulting from good weather, as when the sun is out, people in general wish to be outdoors.

The Relationship Between Sunlight and Human Behavior

The sun affects all areas of our lives, and it has even been discovered that the weather affects relationships.

A study concluded that a restaurant waitress was more likely to receive a tip if the sun was out. This shows that the weather can subtly but significantly impact human behaviour.

Maintaining Health and Wellbeing with Sun Exposure

The sun affects both the mind and the body, and we must ensure that we get enough exposure to it to maintain our health and wellbeing.

While it is important to protect our skin from UV radiation, we should not avoid sun exposure altogether. We must find a balance between getting enough exposure to the sun’s rays and protecting ourselves from its harmful effects.

Article by Amy Skentelbery