Breathing Approaches to Stress Reduction
Despite the importance of breathing dysregulation , and the effectiveness of breathing retraining in managing stress , breathing disorders are overlooked and breathing therapies are underutilised . This might be due to a poor general understanding of the characteristics and impacts of dysfunctional breathing and the benefits and broad mechanisms of breathing therapies .( 32 )
There is a diversity of breathing techniques that improve physiological and psychological aspects of the stress response , including the following :
1 . Breathing to relax and self-regulate a . Slow paced breathing b . Mindful relaxed breathing
2 . Breathing to control hyperventilation and increase CO2 tolerance . a . Capnometry assisted biofeedback b . Reduced breathing c . Breath hold training
3 . Dynamic breathing a . Wim Hof b . Holotropic breathwork 4 . Hypoxic and hyperoxic breathing
Breathing techniques work for many reasons , including the following :
• Restoring balance in the autonomic nervous system ( ANS ) and improving vagal tone ( 33 )
• Creating calming brain rhythms ( 34 )
• Regulating stress through improving the mind body connection ( 33 )
• Improving mood and positive affect ( 35 )
• Providing relaxation training ( 18 )
• Improving cortisol levels ( 36 )
• Normalising CO2 hypersensitivity ( 37 )
• Enhancing the effects of mindfulness and restorative interoception ( 38 )
• Increasing the adaptive capacity of body systems through cross adaptation ( 39 )
Individualised Approaches to Breathing Therapy
Individuals vary in their responses to breathing techniques , making an individualised approach ideal . This is especially important for patients with dysfunctional breathing and complex medical conditions , where the stress response system and breathing are dysregulated in unique ways .
Integrative Breathing Therapy ( IBT ) is based on the principle that dysfunctional breathing is multidimensional , encompassing biochemical , biomechanical , and psychophysiological aspects .( 40 ) It recognizes that respiration is a complex physiological system with many functions and a bidirectional relationship with the mind , emotions , and various physiological processes . To address the causes and perpetuators of breathing dysfunction , IBT practitioners can integrate psychotherapy , lifestyle interventions , and physiological / biological therapies based on assessment findings and patients ’ histories .( 41 )
It has been established that optimal results with breathing training occur when it targets specific dysfunctions and is sufficiently intensive to achieve measurable changes .( 42 ) In patients with complex and chronic conditions , treatment needs to address the biomechanical , biochemical , and psychophysiological dimensions of breathing as determined from their assessments .( 41 ) For example , in the case of patients experiencing chronic or recurrent intermittent hyperventilation , CO2 levels should be measured at the start of treatment and also periodically during the course of breathing training to ensure CO2 levels are being normalised .
Conclusion
Stress is a major factor in illness and psychological distress . It can lead to disordered breathing , creating a vicious circle that disrupts homeostasis and maintains dysregulation of the body ’ s stress response system . By understanding and practising various breathing techniques , we can harness the power of our breath to improve our physical and mental health .
Breathing retraining and therapy should be considered alongside other therapies and supportive measures that reduce allostatic load and help normalise the function of the body ' s stress response system . In complex cases , comprehensive and personalised approaches to breathing therapies are likely to provide the best patient outcomes .
Dr Rosalba Courtney is an osteopath , naturopath , researcher , author and teacher with over 40 years of clinical experience . She regularly lectures in Australia and internationally , has published widely in scientific literature and contributed to textbook chapters on breathing therapy and related topics . Her work focuses on integrating osteopathy , naturopathy , breathing therapy , and mind-body techniques to provide comprehensive care and training in breathing-related health practices . Dr Courtney offers a range of education programs , workshops and classes . For more information , visit www . rosalbacourtney . com .
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