Our brain associates different breathing patterns with different emotional states.
For example, it’s common to hyperventilate in stressful situations. Our breaths get shorter and faster, so our heart rate and blood pressure go up. On the opposite end of the spectrum, our breaths tend to be deeper and much slower when we are calm.
We can stimulate that sense of calm in our body even under stressful situations by taking big, long breaths.
Deep breathing activates our parasympathetic system (the state of our bodies where we are in the mode of rest and recovery.)
A 2018 study by Xiao Ma showed that diaphragmatic breathing in adults lowered their stress levels and increased their cognitive performance.
You should do deep breathing by breathing through the stomach, otherwise known as diaphragmatic breathing. You can figure out how to do this by laying on your back and placing one arm on your chest and the other on your stomach.
Try to expand the stomach 360 degrees- front, back, and sides, without having your chest move.
It may be difficult initially, but you’ll get the hang of it.
The two most used protocols for deep breathing are called box breathing and 4-7-8 breathing.
Box breathing is done by breathing in for 4 seconds, holding the air for 4 seconds, exhaling for 4 seconds, and then holding for another 4 seconds. Rinse and repeat.
The 4-7-8 breathing exercise is done by inhaling for 4 seconds, holding the breath for 7 seconds, then finally exhaling for 8 seconds. This variation is a bit harder than box breathing because of the longer breath holds.
Both of these exercises are usually done either sitting or laying down, although you can do them wherever- on the bus, before a big speech, waiting for a date, etc.
It would be best to incorporate diaphragmatic breathing whenever you do these exercises for maximum effect.