Does Deep Breathing Calm You Down?
I used to wonder that “ Is there an easy way to cool our
heat down?” Then something comes
to my head…and leads to find out the way that work and everyone should know !
Nowadays, everyone seems to be busy
and have to face the problem from many kind of things involving people like
working, meeting people or shopping that we can’t avoid. The point of problem
is dealing with people is not so easy that you can be upset, get angry and
can’t control yourself at that time. Is this annoying you ? How do you deal
with your emotionally intense?
You know you want to get rid of this deep pressure as fast as possible. Then it
just comes to my mind, I’ve ever heard that “Deep Breathing” can manage stress so
I think it would be interesting if we just deliberately breathe in order to
make us more relax keep yourself calm before you do something stupidly that you
will feel sorry later.
But I don’t really know yet how it is like to breathe that
way and is it really work?
Then I keep searching and reading about it for many days and I see many
technical articles that refer to the science explanation confirming that deep
breathing can reduce stress. They explained that when we breathe through the lungs,
it has muscles controlling the movement of the lungs called the diaphragm and
the muscles between the ribs.
When someone is
under stress, their breathing pattern will change. The person would take small,
shallow breath, use shoulders rather than diaphragm to move air in and out of
his lungs. That change of breathing style cause the imbalance of gases in the
body. If that person is relaxed, he would slowly breathe through his nose and
that calm the nervous system that controls the body’s involuntary functions.
And if you control breathing, it can cause many physiological changes relating
to lowered blood pressure, heart rate and increased feelings of calm. If you
want to read more about science evidences, click the attached link providing in
the reference bellow. For all the information I got, I’m quite sure and think
that it could work to let the stress away, period, when we get upset.
As I try to understand the technical
research and articles, I actually think it makes sense and obvious but
something like “That’s too simple to believe” and “Are you kidding?” always
come around my head. Then I decided to experience myself every day that when I
get angry I will breathe through my nose in a slow, deliberately think about a
breathing pattern. Then I feel relax. And the good news is “it works” and it
helps me a lot whenever I feel anxious and want to make a right decision in a
tough situation.
In
conclusion, when you under the pressure, you might unwillingly shallow and
rapid breathing that is a pattern of the stress response, so to solve the
problem you just change the way of breathing to bring out the relaxation and
reduce the stress. And you should practice the right breathing pattern to help you
control your nervous system and let your body relax. Remember to use this easy
technique to make your everyday life easier.
References :
1.
Kaushik RM, Kaushik R, Mahajan SK, Rajesh V., Effects of mental
relaxation and slow breathing in essential hypertension. Department of
Medicine, Himalayan Institute of Medical Sciences. [Online], Available: http://www.ncbi.nlm.nih.gov/pubmed/16765850. [20 Jan 2557]2. Mourya M, Mahajan AS, Singh NP, Jain AK., Effect of slow- and fast-breathing exercises on autonomic functions in patients with essential hypertension. Department of Physiology, Maulana Azad Medical College, New Delhi, India. [Online], Available: http://www.ncbi.nlm.nih.gov/pubmed/19534616. [25 Jan 2557]
Duangjanchay Mahaman M.6 ID: 55010010
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