How does the body react to stress?
When you feel stressed, anxious or uncomfortable, your body will have obvious reactions such as a rapid heartbeat, shortness of breath, chest feeling heavy, tight shoulders and muscles, uncomfortable abdomen and quick and short breathing. These manifestations are normal physiological reactions when the body is faced with pressure or uncomfortable situations, according to Onlymyhealth.
In such cases, one of the simple and effective ways to help the body return to rest is to practice proper breathing. Slow and deep breathing can help calm your heart rate, reduce muscle tension and bring a more pleasant feeling.
Why is breathing so important?
According to Dr. Kinjal Modi, Consultant Pneumologist at PD Hinduja & MCR Hospital (India), we breathe thousands of times a day, but not always properly. Breathing not only helps bring oxygen into the body, but also directly affects mood, heart rate, blood pressure and stress levels.
When you breathe slowly and deeply, your body will receive a signal that you are in a safe state. This leads to a more stable heart rate, lower blood pressure, expanded muscles, and a reduced feeling of anxiety. Conversely, if you breathe quickly and shallowly, especially during stress, your body can understand that you are in danger, leading to prolonged nervousness and more mood instability.
How to breathe properly to reduce stress
One of the simplest and most effective ways to breathe properly is the 4-7-8 breathing technique. This exercise can be done at any time, without special equipment or space.
Implementation instructions:
Sit or lie down in a comfortable position, relaxing your body.
Exhale gently to remove all the air in your lungs.
Inhale through your nose for a few seconds, bringing the gas down to your abdomen.
Hold the steam for a short period of time.
Exhale slowly through your mouth, taking longer to inhale.
Repeat a few times until you feel more comfortable.
Note: If you feel unused to holding your breath for a while, you can adjust it accordingly, as long as your exhale takes longer than you breathe.
Long-term benefits of breathing properly
Breathing properly not only helps relieve mood at the present time but also brings many long-term benefits such as:
Reduces the risk of high blood pressure and stress-related diseases.
Improve sleep quality.
Support the immune system to function more effectively.
Increased emotional control and concentration.
