Letting Go of Emotional Control with Conscious Breathing
Anxiety and depression are considered emotional disorders and a human condition that is extensively studied within the field of mental health sciences. In fact, they are the most common problems in the global population. The vast majority of people who experience these issues are treated by clinical teams, integral health professionals, psychologists, and psychiatrists who continuously research effective treatment and intervention programs.
According to the WHO (World Health Organization), between 8% and 15% of people will experience some form of anxiety or depression in their lifetime. Currently, 350 million people suffer from depression worldwide. According to the Mental Health Foundation UK, in 2018, 50% of adults who reported feeling stressed exhibited at least three indicators of either anxiety and/or depression.
Emotional Control and Conscious Breathing
When we face challenges, emotions direct our attention and activate all our energy to fulfill and respond to what that experience immediately requires. In the face of anxiety, our heart rate often speeds up, and our hands sweat. All our senses go on high alert, and we either want to fight what seems threatening or flee in panic. When we receive imminent, bad, or unexpected news, we may cry, want to lie down, or isolate ourselves completely from society. Emotions are a mix of physiological activation, expressive behaviors, and learned experiences that include rehearsed thoughts and behaviors over time.
It is important to understand that there are situations where emotional levels, whether of anxiety or depression, generate a series of unpleasant and overwhelming thoughts, emotions, and bodily sensations. This impedes one's ability to cope in a more skillful or successful way. What usually turns an emotion into a greater challenge are the emotional control strategies a person uses to briefly avoid discomfort without long-term benefits (Hayes, 2019). In other words, when we resist our feelings, try to control, suppress, or eliminate our thoughts and emotions, these experiences tend to intensify and persist. As the experience does not subside, the perceived threat grows larger, and our body reacts by preparing for avoidance, setting in motion mechanisms to avoid our inner world (emotions, thoughts, physical sensations), resulting in greater pain and suffering (Hayes et al., 2009).
Therefore, the goal of emotional control is to stop fighting against emotions, thoughts, and physical sensations and to approach and make contact with them. The most recommended strategy for this, due to its low time investment and significant benefits, is Conscious Breathing.
The Use of Conscious Breathing
Conscious breathing is a non-invasive, autonomous individual exercise that only uses the respiratory system and physiological capacities. It does not require expensive resources, more than 5 minutes of time, or specific spaces, as it can be applied in any setting and situation and easily integrated into daily life. Consequently, conscious breathing is an effective, versatile, and constant tool for controlling anxiety and depression in any scenario.
Conscious breathing, or controlled breathing, involves deep and controlled breathing to improve cellular metabolism, cellular oxygenation, and create states of relaxation, calm, and stress reduction through the biopsychochemical relationship between the body and mind (Pilar & Galán, 2010). Improvements occur due to the stimulation that breathing generates in the body and its various parts while creating relaxation spaces that influence psychological and behavioral adaptation (Beltrán & Abad, 2011).
Why Practice Conscious Breathing for Anxiety or Depression?
There are multiple benefits of conscious breathing for anxiety and depression that contribute to improving a person's mood and psychological state.
At a neurophysiological level, we know that breathing consciously can change the rhythm and alertness of cognitive processing areas in our brain. Additionally, it helps create spaces of emotional calm and tranquility (Benson, 1975). The relaxation states that can be experienced are due to an increase in the activity of the parasympathetic nervous system (the system responsible for physiological states of relaxation and rest) due to vagus nerve stimulation caused by diaphragmatic breathing (Hirai, 1975). This also helps reduce corticosteroids due to better stimulation of the hypothalamic-pituitary-adrenal axis (Selye, 1936).
On the other hand, it is common to read that anxiety can cause significant physical sensations and symptoms such as stomach pain, cervical contractures, and general tension. Conscious breathing work also helps with:
· Improved Digestive Function: Activating the parasympathetic nervous system through conscious breathing can improve digestion and nutrient absorption, which can be beneficial for those experiencing digestive problems related to stress and anxiety.
· Increased Body Awareness: Conscious breathing helps increase awareness of bodily sensations, which can be useful for identifying and releasing physical tensions associated with anxiety and depression.
· Facilitation of Body Detoxification: Deep and conscious breathing improves cellular oxygenation and the elimination of toxins through the lungs, which can not only alleviate intense headaches caused by lack of oxygen and tension but also help in recognizing when they start to appear.
Breathing Techniques to Alleviate Anxiety and Depression Symptoms
Triangular Breathing
Imagine or draw a triangle. Breathe in while counting to 3, envisioning the first side of the triangle. Exhale while counting to 6, envisioning the other two sides of the triangle. Repeat the exercise for 5-10 minutes.
Blowfish Breathing
Imagine you are a blowfish. Inhale deeply and hold your breath for 10 seconds, puffing out like a blowfish. Then release the air and imagine bubbles floating through the water.
Abdominal Breathing with Objects
Place an object on your abdomen and watch it move with each breath. Try to make your abdomen rise as you inhale while keeping your chest still. Observe the movement of the object on your abdomen with each breath, noticing how your abdomen rises and falls.
Practice these breathing techniques and choose the one you like the most. Practice the chosen strategy at least twice a day, every day, for two weeks. Then, reduce the practice to once a day, four or five times a week, to maintain the habit.
It is important to remember that when we are relaxed, our mind is clearer, and our decision-making processes are more effective. Breathing allows us to achieve calmness and evaluate situations with greater objectivity and serenity, which is crucial for making sound decisions. In contrast, anxiety and depression can lead us to act impulsively, often without thinking about the consequences. Conscious breathing can help us reduce this impulsivity, allowing us to respond to challenges in a more reflective and careful manner.
Focusing on our breathing is an effective technique to stay present. By centering our attention on the rhythm of our breath, it becomes difficult to simultaneously worry about past or future events. In conclusion, integrating conscious breathing techniques into our daily lives can significantly help us manage anxiety and depression, improve our mental and physical well-being, and create a positive cycle of overall wellness.
References
-Hayes, S. C. (2019). A Liberated Mind: How to Pivot Toward What Matters. Penguin. https://play.google.com/store/books/details?id=Z39_DwAAQBAJ
-Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2009). Acceptance and commitment therapy. American Psychological Association Washington, DC: http://www.who-sells-it.com/images/catalogs/4604/pdf_25111.pdf
-Organización Mundial de la Salud. (2016). La inversión en el tratamiento de la depresión y la ansiedad tiene un rendimiento del 400%. Recuperado de: http://www.who.int/mediacentre/news/releases/2016/depression-anxiety-treatment/es/
- Goldberg, D. (2006). The aetiology of depression. Psychological Medicine, 36: 1341–1347.
- Herrman, H. (2009). Depressive Disorders, 3ra ed. Wiley Blackwell, Chichester.
Abelson, J.L., Khan, S. & Giardino, N. (2010). HPA axis, respiration and the airways in stress. A review in search of intersections. Biological Psychology 84: 57-65.