Unleashing the power within: the surprising psychology behind breathwork
- BAM Therapy
- Aug 27
- 3 min read
Updated: Aug 28
In our fast-paced world, stress often feels unavoidable — but your breath holds the key to calm. Changing the way in which we breathe is fundamental to improving our mental and physical health, and psychology and neuroscience back its power. This blog post explores the mechanisms behind these techniques and how they empower us to stabilize our emotions and achieve a balanced state of mind.
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Understanding the nervous system
When we breathe slowly and deeply and find a coherent pattern of breath, we stimulate the parasympathetic nervous system — the body’s natural “rest and digest” mode which encourages relaxation and recovery. This sends a signal to the brain that we’re safe, reducing cortisol levels and quieting anxious thoughts. When we practice breathing techniques, we counteract the stress responses.
The science of breathing techniques
Breathing techniques have been shown to have powerful effects on our bodies. Scientific research indicates that taking control of our breath helps to lower blood pressure, significantly reduce levels of cortisol, and promote a sense of calm. By concentrating on our breath, we divert focus from stressors and learn how to adapt to stress over time. With regular practice, one study found that 90% of individuals reported feeling better able to deal with anxiety and stress.
The psychological benefits
The benefits of breathing techniques reach beyond just immediate calm. Those who practice regularly often experience improved emotional regulation and heightened self-awareness. A study found that participants who engaged in daily breathing exercises reported a 25% decrease in feelings of anxiety and a 30% increase in emotional stability.
Engaging in breathing practices creates room for introspection, leading to a clearer understanding of personal triggers and emotional responses. Empowered by this insight, individuals can manage their emotions more effectively and deal with stressors in healthier ways.
Two practical breathing techniques to try
Soothing rhythm breathing
Find a comfortable position either sitting or lying down. If it feels safe to do so, close your eyes or keep your gaze downwards at something neutral. When you feel ready, start to bring awareness to your breath. As you breathe, gently lengthen and deepen your breath to feel the air come down into your diaphragm. Allow your abdomen to rise and expand fully and explore a steady and equal pattern of breath where the inhale is about the same length as the exhale. Continue breathing in this way for a little while, perhaps aiming for 5-10 minutes of practice.
Box breathing
Consider your position and find somewhere comfortable to practice either sitting or lying down. Begin with gentle breath awareness by paying closer attention to your breath before you control the rhythm. When you feel ready, explore a 4-4-4-4 count for the inhales, exhales and suspensions of breath in between. Inhale deeply for a count of four, pause the breath for four, exhale slowly for four, and pause again for four. Some people find it helpful to visualise a box as they count or use a square object to support the counting. Repeat this cycle for 5 minutes. This method is particularly effective for calming nerves before stressful situations.
Incorporating these breathing techniques into your everyday life can yield significant improvements in your overall health and well-being.
Harnessing your inner calm
Breathing techniques serve as powerful assets for regulating the nervous system, enhancing mental health, and developing healthy regulation of emotion. By appreciating the psychology and science behind these methods, we can unlock our potential to manage stress effectively. Even a few minutes a day can shift your mental state, helping you respond to challenges with more ease. Your breath is your most portable, powerful tool for mental well-being — and it’s always with you.
Interested in getting some support with these ideas and practices? Curious about psychological therapy or clinically-informed yoga? Get in touch with Kayleigh to find out more and start the conversation about working together.
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