Friday, May 30, 2025
  • About
  • Write for us
  • Contact
Today News
  • Business
  • Tech
    Digital Education

    EdTech in the UK: Are We Ready for the Next Phase of Digital Education?

    Virtual Numbers vs SIM Cards: Which Is Best for International Business?

    Virtual Numbers vs SIM Cards: Which Is Best for International Business?

    How Secure is Your Client Portal?

    How Secure is Your Client Portal?

    Machine to Listen

    What Happens When You Teach a Machine to Listen

    Revolutionising Business Connectivity: The Power of eSIM Technology

    Revolutionising Business Connectivity: The Power of eSIM Technology

    How to Buy a Second-Hand Tablet in the UK Without Getting Ripped Off

    How to Buy a Second-Hand Tablet in the UK Without Getting Ripped Off

    Msafely Review: Is it the Best iPhone Spy Software of 2025?

    Ai

    AI Ad Generator vs Human Designers: What Works Better?

    Chatbots Are Out, AI Agents Are In: Meet Retail’s New Crown Jewel

    Chatbots Are Out, AI Agents Are In: Meet Retail’s New Crown Jewel

  • Consumer
    Craving Connection: Why Food Gifting Is the New Love Language

    Craving Connection: Why Food Gifting Is the New Love Language

    How to Celebrate Milestones from Afar: The Rise of Digital Gifting in the UK

    How to Celebrate Milestones from Afar: The Rise of Digital Gifting in the UK

    How to adjust glasses at home – a step-by-step guide!

    How to adjust glasses at home – a step-by-step guide!

    Why quality toilet cubicle hardware matters

    Why quality toilet cubicle hardware matters

    Common Mistakes in KYC Identity Verification

    Common Mistakes in KYC Identity Verification

    Consumer habits

    British Furniture Market Sees Significant Changes in Consumer Preferences

    Why are high-street bookmakers declining in the UK?

    Why are high-street bookmakers declining in the UK?

    Straps for smartwatches: The Complete guide

    Straps for smartwatches: The Complete guide

    High street retailers are at a “crossroads”, says retail tycoon

    High street retailers are at a “crossroads”, says retail tycoon

  • Finance
    What is Automated Invoice Processing?

    What is Automated Invoice Processing?

    The UK Treasury Aims to Introduce a Single Tax for Remote Gambling

    The UK Treasury Aims to Introduce a Single Tax for Remote Gambling

    Eriongroup.biz Reviews: Confident Investments with a European Broker

    Eriongroup.biz Reviews: Confident Investments with a European Broker

    How Crypto is Enabling Micropayments for Content

    How Crypto is Enabling Micropayments for Content

    Fan Tokens: When Finance Meets the Passion for Football

    Fan Tokens: When Finance Meets the Passion for Football

    The Hidden Costs of Convenience: Why Subscription Overspending Is the New Budget Killer

    The Hidden Costs of Convenience: Why Subscription Overspending Is the New Budget Killer

    10 Best UK Trading Platforms in 2025

    10 Best UK Trading Platforms in 2025

    Crypto Trading

    Proprietary Crypto Trading and How It Works

    Should You Get an MBA or Learn on the Job? A Guide for Entrepreneurs

    Should You Get an MBA or Learn on the Job? A Guide for Entrepreneurs

  • Environment
    Moving Abroad? Here’s What to Expect – and Why Cardboard and Plastic Waste Removal Is Essential After Unpacking

    Moving Abroad? Here’s What to Expect – and Why Cardboard and Plastic Waste Removal Is Essential After Unpacking

    How Weather Events Like Heavy Rain or Heatwaves Affect Pest Activity

    How Weather Events Like Heavy Rain or Heatwaves Affect Pest Activity

    Building a Carbon-Competitive Advantage with Sustainability and Decarbonization Consulting

    Building a Carbon-Competitive Advantage with Sustainability and Decarbonization Consulting

    The Lost Art of Orienteering: Why Map and Compass Skills Still Matter

    The Lost Art of Orienteering: Why Map and Compass Skills Still Matter

    Sustainability in Dining: Reducing Waste for a More Profitable Future

    Sustainability in Dining: Reducing Waste for a More Profitable Future

    Environmental Benefits

    What Are The Environmental Benefits Of Choosing Eco-friendly Rubbish Removal In Croydon?

    Why You Should Hire Waste collectors for efficient waste removal

    Why You Should Hire Waste collectors for efficient waste removal

    Choosing the Right Floating Dock Platform for Your Aquaculture Cages

    Choosing the Right Floating Dock Platform for Your Aquaculture Cages

    How to Use UV Light in Your HVAC System for Cleaner Air

    How to Use UV Light in Your HVAC System for Cleaner Air

  • Property
    Importance Of Having A Property Management System For Airbnb Hosts 

    Importance Of Having A Property Management System For Airbnb Hosts 

    Real Estate

    Secrets to Building Wealth through Real Estate Investing

    Real Estate

    Precision Matters: Why a Specialist Real Estate Makes All the Difference

    Guide to purchasing property in Marbella

    Guide to purchasing property in Marbella

    Can Parquet Flooring Work in Modern Homes: A Versatile Choice or Just for Period Properties?

    Can Parquet Flooring Work in Modern Homes: A Versatile Choice or Just for Period Properties?

    7 Key Benefits of Asset Tracking for Property Owners

    7 Key Benefits of Asset Tracking for Property Owners

    company event image

    Luxury vs. Budget: Wedding Venues in the City of London for Every Couple

    Home

    How to Sell Your Chelsea Home for the Best Price

    How Smart Homes Are Changing the Way We Live

    How Smart Homes Are Changing the Way We Live

  • eCommerce
    The Importance of Digital Valuations for UK Ecommerce Brands

    The Importance of Digital Valuations for UK Ecommerce Brands

    Blink-and-Buy: Designing Checkouts That Convert in Under 10 Seconds

    Blink-and-Buy: Designing Checkouts That Convert in Under 10 Seconds

    High Stakes Strategies: Lessons E-commerce Entrepreneurs Can Learn from Casinos

    High Stakes Strategies: Lessons E-commerce Entrepreneurs Can Learn from Casinos

    Amazon Expert

    Amazon Expert: Key Qualifications to Look For

    Boosting Ecommerce Revenue with Smart Targeting Strategies

    Boosting Ecommerce Revenue with Smart Targeting Strategies

    Personalized Shopping: How Technology is Transforming Retail

    Personalized Shopping: How Technology is Transforming Retail

    How Can Ecommerce Businesses Learn From Entertainment Platforms?

    How Can Ecommerce Businesses Learn From Entertainment Platforms?

    Magento Web Development Company: Unlocking the Power of E-Commerce

    Magento Web Development Company: Unlocking the Power of E-Commerce

    eCommerce in 2025: What’s Changing and Why It Matters

    eCommerce in 2025: What’s Changing and Why It Matters

No Result
View All Result
Today News
Home Health

The Science of Deep Breathing: A Simple Tool for Stress Management

David Prior by David Prior
October 22, 2024
Reading Time: 7 mins read
Meditate Deep Breathing
356
VIEWS
Share on FacebookShare on TwitterShare on LinkedIn

We all experience stress in our daily lives, but what if there was a simple way to manage it, and the way is breathing! We breathe all day without thinking, but intentional breathing practices can play a big role in our well-being and reducing anxiety. Let’s look into how the science of deep breathing can give us a simple tool for stress management.

The Science of Breathing and Stress

The link between breathing and stress is hardwired into our bodies. Knowing this can help us use breathing to manage stress better.

Related posts

Reliable delivery of dietary supplements and vitamins in the UK: myth or reality?

Reliable delivery of dietary supplements and vitamins in the UK: myth or reality?

May 28, 2025
632
Understanding the role of diet in dentistry

Understanding the role of diet in dentistry

May 27, 2025
570

How Stress Affects Breathing

When we’re stressed, our bodies try to take in less oxygen and tense the body, which makes us breathe shallow and fast from the chest. This breathing pattern is called thoracic breathing, and it intensifies the physical sensation of stress. This altered breathing pattern can trigger a cycle of more anxiety and more rapid breathing, creating a feedback loop that makes stress responses stronger and tougher.

The Body’s Stress Response and the Autonomic Nervous System

The autonomic nervous system is key to our stress response. It has two branches: the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) systems. When the fight-or-flight system kicks in, it increases our heart rate and blood pressure and makes breathing heavier.

Deep slow breathing, on the other hand, engages the rest-and-digest system and counterbalances the stress response. As the study suggests, it lowers heart rate, blood pressure, and cortisol levels, putting us back into a state of calm and relaxation.

Physiological Effects of Deep Breathing

Deep breathing has many physiological effects on the body which help with stress reduction and overall well-being.

Heart Rate and Blood Pressure

Deep breathing lowers heart rate and blood pressure. Studies show that slow controlled breathing reduces the workload on the heart, lowers the resting heart rate, widens the blood vessels, and lowers blood pressure. That’s why regular deep breathing exercises can lead to long-term improvements in cardiovascular health which is great for managing hypertension and reducing the risk of heart disease.

Parasympathetic Nervous System

Deep breathing activates the parasympathetic nervous system, or the “rest-and-digest” system. This counters the effects of the sympathetic “fight-or-flight” response that comes with stress. So, it relaxes the muscles, slows down heart rate, and improves digestive and reproductive systems. This shift in nervous system balance helps to rebalance and reduces the negative effects of chronic stress on the body.

Those who look for quick anxiety relief often find breathing exercises as a great tool to quickly ground and return balance to the mind, as you basically tell the brain, “There’s no danger around as you can breathe so deeply and calmly. ”

Endorphins and Other Feel-Good Chemicals

Deep breathing releases endorphins and other feel-good chemicals such as serotonin, dopamine, and oxytocin, which are associated with mood regulation, pleasure, and stress relief. The increased oxygen to the brain during deep breathing also improves cognitive function and mental clarity.

By the way, slow breathing exercises are associated with better emotional regulation and psychological well-being, according to the study.

4 Effective Deep Breathing Techniques

1.    Diaphragmatic Breathing

Diaphragmatic breathing (also known as belly breathing) focuses on the diaphragm muscle. Here’s how to do it:

  1. Lie down or sit
  2. Put one hand on your chest and the other on your belly
  3. Inhale slowly through your nose and feel your belly rise
  4. Exhale slowly through pursed lips and feel your belly lower
  5. Do for 5-10 minutes

This technique increases oxygen flow, lowers heart rate, and relaxes. The study suggests that this type of breathing may lower cortisol (stress hormone) levels and improve attention.

2. Box Breathing

Box breathing (or square breathing) is equal counts for inhale, hold, exhale, and hold. Here’s how to do it:

  1. Inhale for 4
  2. Hold for 4
  3. Exhale for 4
  4. Hold for 4
  5. Repeat the cycle

This is often used by military personnel for stress regulation and performance improvement.

3. 4-7-8

The 4-7-8 technique, developed by Dr. Andrew Weil, combines breathing with meditation. Follow these steps:

  1. Exhale completely through your mouth
  2. Close your mouth and inhale through your nose for 4
  3. Hold your breath for 7
  4. Exhale completely through your mouth for 8
  5. Repeat 3-4 times

This helps with anxiety, unhealthy cravings, and sleep quality.

4. Alternate Nostril Breathing

Alternate nostril breathing (Nadi Shodhana) is a yogic practice that balances the left and right sides of the brain. Here’s how to do it:

  1. Close your right nostril with your thumb
  2. Inhale through your left nostril
  3. Close your left nostril with your ring finger
  4. Open your right nostril and exhale
  5. Inhale through the right nostril
  6. Repeat, alternating nostrils

This helps with focus, stress and overall well-being.

Deep Breathing in Action: When to Use

Here are some practical applications of deep breathing to try in your daily life:

In Acute Stress Situations

When faced with sudden stressors, taking 5-10 deep breaths activates the parasympathetic nervous system and lowers heart rate and blood pressure. This quick technique helps you regain composure in high-pressure situations, like before a presentation or during a conflict. By focusing on slow, deliberate breaths, you shift your attention away from stress triggers and return attention to your body to think more clearly and respond more calmly.

Deep Breathing for Daily Life

Deep breathing in daily routines creates a solid basis for ongoing stress management. For example, pairing deep breaths with regular activities like waiting in line or during commutes turns idle time into relaxation time.

Setting aside 5-10 minutes each morning for focused breathing exercises sets you up for a calmer day.

For example, the wellbeing app HeyZen helps people naturally include breathing practices into daily routines by creating personalized daily plans based on one’s unique needs. With consistent practice, you can be sure that your nervous system and emotional regulation are always propped up by healthy body practices. 

Breathing for Better Sleep

Doing the 4-7-8 technique is often used to release stress and anxiety before bed. Also, adding diaphragmatic breathing while already in bed may help with lowering heart rate and getting you into a state of calm so that you fall asleep easier and sleep more deeply.

Overcoming the Challenges of Deep Breathing Exercises

Deep breathing is a powerful stress management tool, but establishing a practice can be tough. Start small and fit in short sessions into your daily routine. Remember, it’s normal to feel awkward or distracted at first. Stick with it, and you’ll soon see how calmer and more mindful you have become!

David Prior

David Prior is the editor of Today News, responsible for the overall editorial strategy. He is an NCTJ-qualified journalist with over 20 years’ experience, and is also editor of the award-winning hyperlocal news title Altrincham Today. His LinkedIn profile is here.

Previous Post

Maximizing Your Gaming Experience at QuickWin Plinko Casino with Top Bonuses

Next Post

The rise of IoT: Connecting our world in ways we never imagined

Related Posts

Reliable delivery of dietary supplements and vitamins in the UK: myth or reality?
Health

Reliable delivery of dietary supplements and vitamins in the UK: myth or reality?

May 28, 2025
632
Understanding the role of diet in dentistry
Health

Understanding the role of diet in dentistry

May 27, 2025
570
Restorative dentistry: preserving natural smiles through minimally invasive techniques
Health

Restorative dentistry: preserving natural smiles through minimally invasive techniques

May 27, 2025
551
Top 7 Cosmetic Dental Procedures and What They Can Do for Your Smile
Health

Top 7 Cosmetic Dental Procedures and What They Can Do for Your Smile

May 27, 2025
14
Antifungal Medications
Health

A Complete Guide to Using Topical Antifungal Medications Safely

May 27, 2025
2
Tea Time Reimagined: The Rise of CBD Flower Infusions
Health

Tea Time Reimagined: The Rise of CBD Flower Infusions

May 23, 2025
485
Next Post
Human and Technology

The rise of IoT: Connecting our world in ways we never imagined

RECOMMENDED NEWS

Why more people in the UK are turning to smokeless nicotine products

Why more people in the UK are turning to smokeless nicotine products

2 months ago
486
Tips on Reducing Financial Stress

Tips on Reducing Financial Stress

2 years ago
582
Gift Certificates

The Replacement of the Gift Certificates with Multi-Option Gift Cards

8 months ago
376
Lifeline

The Hidden Lifeline: Uncovering the Unobvious Importance of Life Insurance

11 months ago
21

BROWSE BY CATEGORIES

  • Business
  • Careers
  • Charity
  • Consumer
  • Culture
  • eCommerce
  • Education
  • Energy
  • Engineering
  • Entertainment
  • Entrepreneurs
  • Environment
  • Fashion
  • Finance
  • Food & Drink
  • Gaming
  • Gardening
  • Health
  • Insurance
  • Interiors
  • Legal
  • Leisure
  • Lifestyle
  • Manufacturing
  • Marketing
  • National
  • News
  • Opinion
  • Pets
  • Politics
  • Property
  • Sales
  • Sport
  • Sports
  • Tech
  • Transport
  • Travel
  • Uncategorized

BROWSE BY TOPICS

Agency AI autosmart banking Beauty business Christmas construction cyber security data digital Digital Marketing Services ecommerce entertainmnet finance fitness health inflation insurance kitchen KYND lifestyle manchester music News north overseas Personal Injury Pharmaceutical Industry property Real Estate recruitment Sir Michael Morpurgo Skincare sports technology The Victoria Quarter tourism travel UK vehicles Warkworth village watch workspace yorkshire

Latest news

Digital Education

EdTech in the UK: Are We Ready for the Next Phase of Digital Education?

May 29, 2025
Reshaping Construction

Compact Power, Big Impact: How Mini Excavators Are Reshaping Construction

May 29, 2025
Pac-Man Arcade Machine

Pac-Man Arcade Machine: How a Phenomenon Was Born

May 29, 2025
Syna World Hoodies

Level Up Your Look with the Hottest Syna World Hoodies

May 29, 2025
Cross Linking in Polymers

Understanding Cross Linking in Polymers for Better Performance

May 29, 2025
Machine Maintenance

ISBM Machine Maintenance Tips for Optimal Performance

May 29, 2025
French Dairy vs. British Dairy

French Dairy vs. British Dairy: How’s the Difference in Taste and Use?

May 29, 2025
Ammunition Manufacturing

The Benefits of Sustainable Practices in Ammunition Manufacturing

May 29, 2025
Watermarks

How to Remove Watermarks from an Image — Free Online Tool Guide

May 29, 2025
Reliable delivery of dietary supplements and vitamins in the UK: myth or reality?

Reliable delivery of dietary supplements and vitamins in the UK: myth or reality?

May 28, 2025

Today News

  • About
  • Write for us
  • Contact
  • Privacy Policy

@2024 Rooftree Publishing Ltd

Today News in association with Kajino.com

Sign up for our newsletter




  • Business
  • Tech
  • Consumer
  • Finance
  • Environment
  • Property
  • eCommerce

Recent News

Digital Education

EdTech in the UK: Are We Ready for the Next Phase of Digital Education?

May 29, 2025
Reshaping Construction

Compact Power, Big Impact: How Mini Excavators Are Reshaping Construction

May 29, 2025
No Result
View All Result
  • Home
  • Business
  • Tech
  • Consumer
  • Finance
  • Environment
  • Property
  • eCommerce
  • Write for us
  • About
  • Contact