What impact does deep breathing have on stress levels?

Deep breathing is a fundamental technique for managing stress, and its primary effect is to activate the relaxation response. When an individual engages in deep breathing, they typically inhale deeply through the nose, allowing the diaphragm to expand and the lungs to fill with air. This process leads to several physiological changes in the body.

Activating the relaxation response helps to counteract the body's stress response (often referred to as the fight-or-flight response). It encourages a shift from autonomic nervous system dominance in the sympathetic branch, which triggers increased heart rates and higher cortisol levels during stress, to the parasympathetic branch, which promotes calmness and a sense of well-being. As a result, deep breathing reduces heart rate, lowers blood pressure, and facilitates a state of relaxation, diminishing feelings of stress and anxiety.

Because of these effects, deep breathing is widely recommended as a simple yet effective method for stress management and emotional regulation. This allows individuals to regain a sense of control and comfort in stressful situations, enabling better coping strategies overall.