Stress, Cortisol, and how to reduce them

Research shows that deep breathing has a variety of positive effects on the mind and body. Deep breathing, which comes in many varieties, consists of any structured breathing technique that involves slowing down the inhale or exhale of your breath. Often times deep breathing is done with the purpose of relaxation or stress reduction, however, as you’ll read in this article deep breathing has a powerful effect on the mind, as well as the body. 

A wide range of deep breathing techniques exist, each with different counts, rhythms, and recommendations. In fact, deep breathing goes by many names: breath work, controlled breathing, paced breathing, slow breathing, and much more. Keep reading to learn more about the benefits of deep breathing and click on the Youtube.com videos below for demonstrations.

Reducing Cortisol Levels

Several studies have shown that deep breathing reduces cortisol levels. One study by Kim et al. (2013), found that mindfulness-based stretching and deep breathing reduced cortisol levels in both people with or without PTSD.  The study was conducted with 29 participants, 22 of whom had PTSD and 7 who did not have PTSD, who were separated into a mindfulness-based group and a control group (similar to a placebo group). All participants in the mindfulness-based group had a reduction in cortisol levels and reduction in PTSD symptoms whereas those in the control showed no changes.

Types of Deep Breathing

Controlled Breathing

Controlled breathing has an array of relaxing and stress-reducing benefits on the body including lowering cortisol ¹², blood pressure ¹, improving function of the arteries ¹, improved brain functioning ^2,3, improved baseline heartrate ⁴, improved problem-solving ability ⁴, and improved mood and reduced stress levels ⁵.

Controlled breathing and paced breathing are different names for the same type of breath work. In controlled/paced breathing we count a specific number of seconds on the inhale and a specific number of seconds on the outbreath. In some varieties, you hold your breath for several seconds before exhaling.

For example, square or box breathing, a popular paced breathing method, involves inhaling, holding the breathing, and exhaling while focusing on drawing a square. By performing deep and controlled breathing while focusing on drawing the square, it both gives the mind something to focus on while slowing down and relaxing the body as well.

Click here for a video demonstration: https://youtu.be/MoQVgJx_QN4

Mindfulness or Meditative Breathing

3- Minute Breathing Meditation

This technique was developed as part of the Mindfulness Based Cognitive Therapy (MBCT) program. MBCT is an evidence-based approach to therapy that reduces relapse of depression ⁶, increases quality of life ⁶, reduces rumination ⁷, and decreases stress levels ⁷. In addition, Mindfulness Based Therapy (MBT), which was developed from MBCT and utilizes many similar techniques, has been shown to reduce anxiety and improve mood disorders ⁸.  Mindful breathing is a combination of mindfulness, which is peaceful awareness of the present moment, and focusing on the breath to feel present and slow down unnecessary thought.

The 3-Minute Breathing Meditation, an important relaxation skill in MBCT, was popularized due to how easy and convenient it is to practice in everyday life.

For a short instructional video on 3-minute mindful breathing, click here: https://youtu.be/3TfqiEdchvw

Yogic Breathing

Yoga comes in many varieties and styles, and with each yoga practice there is often an associated breathing practice that is essential to the yoga itself. The most popular breathwork in yoga is pranayama. Pranayama is a style of controlled breathing where the aim is to both relax and heal the body while increasing energy. Pranayama has been well researched and found to reduce negative mood, anxiety, depression, and stress ¹⁰.

There are seven different pranayama breathing techniques, all of which have a particular method and purpose, with one of the more popular techniques being dirgha pranayama, also known as “yogic breathing” ⁹ or “three-part breath.”

According to Kripalu Center for Yoga & Health, here are the exact steps involved in dirgha pranayama ¹¹:

Part One: Inhale through the nose, allowing your belly to expand softly as the breath moves into your lungs. Then exhale through your nose, tightening your abdominal muscles and drawing your belly button to the spine, allowing as much air as possible to escape from your lungs.

Part Two: Much the same, with an added step. Inhale through the nose, allowing your belly to expand, and then allow the breath to expand your rib cage as well. When you exhale through the nose, squeeze the air out of your rib cage and belly until they’re empty.

Part Three: Take it a step farther. Inhale through the nose, allowing your belly to expand as the breath moves into your lungs and rib cage, and then invite the breath into your upper chest, to your pectoral muscles and clavicle. Then exhale fully.

Click here for demonstration:  https://youtu.be/eBpKjyDgfnc

About the Author

Crystal Beckwith, LPC is a Licensed Professional Counselor in Pennsylvania providing evidence-based therapy approaches to children and adults so they can live happier, healthier lives and reach their goals. Appointments with Crystal are available at Firefly Counseling & Wellness LLC.

References

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7. Schanche, E., Vøllestad, J., Visted, E. et al. The effects of mindfulness-based cognitive therapy on risk and protective factors of depressive relapse – a randomized wait-list controlled trial. BMC Psychol 8, 57 (2020). https://doi.org/10.1186/s40359-020-00417-1
8. Hofmann SG, Sawyer AT, Witt AA, Oh D. The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. J Consult Clin Psychol. 2010 Apr;78(2):169-83. doi: 10.1037/a0018555. PMID: 20350028; PMCID: PMC2848393.
9. Sengupta P. Health Impacts of Yoga and Pranayama: A State-of-the-Art Review. Int J Prev Med. 2012 Jul;3(7):444-58. PMID: 22891145; PMCID: PMC3415184.
10. Novaes, M., Palhano-Fontes, F., Onias, H., Andrade, K., Lobao-Soares, B., Arruda-Sanghez, T., Kozasa, E., Santaella, D., Barros de Araujo, D. Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial. Frontiers in Psychiatry. 21 May 2020. https://www.frontiersin.org/articles/10.3389/fpsyt.2020.00467/full
11. How to do three-part breath (dirgha pranayama). Kripalu Center for Yoga & Health. https://kripalu.org/resources/how-do-three-part-breath-dirgha-pranayama
12. Sang Hwan Kim, Suzanne M. Schneider, Margaret Bevans, Len Kravitz, Christine Mermier, Clifford Qualls, Mark R. Burge, PTSD Symptom Reduction With Mindfulness-Based Stretching and Deep Breathing Exercise: Randomized Controlled Clinical Trial of Efficacy, The Journal of Clinical Endocrinology & Metabolism, Volume 98, Issue 7, 1 July 2013, Pages 2984–2992, https://doi.org/10.1210/jc.2012-3742