BREATHE TO HEAL: EXHALE THE STRESS; BREATHING TOOLS FOR HEALTHY BODY

Anxiety and depression are among the most common mental health challenges globally, affecting millions of people across all age groups.

- TDG NETWORK

While medication and therapy are common treatment approaches, holistic and self-help methods such as breathing techniques have gained recognition for their powerful role in regulating mood, reducing stress, and promoting emotional balance. This article explores how intentional breathing can help manage anxiety and depression, outlines the science behind it, and provides practical breathing exercises you can try today.

THE CONNECTION BETWEEN BREATH AND MENTAL HEALTH

Breathing is one of the most automatic processes in the human body, yet it holds immense power when done consciously. When we are stressed or anxious, our breathing becomes shallow and rapid. This activates the sympathetic nervous system — the “fight or flight” mode — which increases heart rate and stress hormones like cortisol.

On the other hand, deep, slow, and mindful breathing activates the parasympathetic nervous system, which promotes a state of rest and relaxation. This shift not only calms the body but also soothes the mind, helping to alleviate symptoms of anxiety and depression.

BENEFITS OF BREATHING TECHNIQUES

Using controlled breathing exercises regularly offers a range of benefits, including:

• Reduced anxiety and stress

• Improved mood and emotional stability

• Better sleep quality

• Lower blood pressure and heart rate

• Improved focus and mental clarity

• Enhanced self-awareness and mindfulness

Let's look at some powerful breathing techniques that can be easily practiced at home or in stressful situations.

1. Deep Diaphragmatic Breathing (Belly Breathing)