How to Reduce Stress with Nasal Diaphragmatic Breathing

TL;DR

Slowing and deepening breathing through the nose activates calm signals in the brain and nerves. By breathing slowly, using the diaphragm, and avoiding the myth of the deep breath when stressed, you can lower stress and improve resilience. Gentle nasal breathing and occasional breath holds can improve alertness and heart rate variability.

Transcript

stress makes people sick and on the basis that stress makes people sick relaxation will help to make them better how can we negate the effects of stress how do we breathe when we get stressed we breathe faster we breathe shallow we breathe irregular and this is keeping the body in that state of fight or flight so what are we doing i'm saying to peo... Read More

Key Insights

• Breathing through the nose and using the diaphragm is central to reducing stress.
• Slow, regular breathing with a controlled cadence helps shift from fight or flight to a calmer state.
• Six breaths per minute is a target rate to influence the autonomic nervous system.
• Slowed breathing increases vagus nerve activity and heart rate variability.
• Breath holds are used to stress the body and improve alertness before tasks.
• Baroreceptors become more sensitive when breathing slowly, aiding blood pressure regulation.
• Breathing is information, and changing how you breathe changes your brain signals.
• Avoid the common practice of taking a large deep breath when stressed is not beneficial.
• More videos from this channel:
  • How does stress shape visceral and liver fat?
  • What Is Happiness: Why Meaning and Connections Drive Longevity
  • How to move more after 40 without guilt
• More from this channel: Dr Rangan Chatterjee

Questions & Answers

Q: What is the recommended breathing technique to reduce stress through the nose and diaphragm?

The recommended technique is to breathe gently through the nose using the diaphragm, and to slow the breath with a cadence that aims for about six breaths per minute. This approach shifts the body from a state of high arousal toward calm by providing steady, regular signals to the brain and nervous system. Practitioners are advised to avoid chest breathing and large mouth breaths, and instead focus on nasal, diaphragmatic, slow breathing to elicit calm physiological responses.

Q: Why does taking a deep breath when stressed not help, according to the video?

The video explains that taking a large deep breath when stressed is nonsense for most people because it involves chest breathing and a rapid inhale that can reinforce the feeling of stress. Instead, slow, nasal, diaphragmatic breathing slows the breathing rate, sends calm signals to the brain, and reduces the perception of threat. The emphasis is on changing the mechanics and cadence rather than simply filling the lungs with air.

Q: What role does six breaths per minute play in stress management?

Six breaths per minute is presented as a target cadence to influence the autonomic nervous system, increase heart rate variability, and improve the synchronization between respiration and heartbeat. This rate supports resilience by ramping up vagus nerve activity and enhancing baroreceptor sensitivity, which helps the body respond more flexibly to stress and maintain balance between the parasympathetic and sympathetic systems.

Q: How do baroreceptors relate to slow breathing, and why are they important?

Baroreceptors are pressure receptors in major blood vessels that become more sensitive when breathing slowly. Their heightened sensitivity helps regulate blood pressure by triggering dilation of blood vessels and slowing the heart when blood pressure rises, or constriction and faster heart rate when it drops. This mechanism supports stable blood pressure and resilience during stress.

Q: What is the purpose of breath holds in the breathing routine described?

Breath holds act as a controlled stressor to induce adaptations, improving alertness and readiness for performance. By cycling through rapid breaths followed by breath holds, individuals train their body's tolerance to CO2, increase blood flow to the brain, and sharpen focus for tasks such as public speaking or competition, while still returning to nasal breathing for calm afterward.

Q: How does slow breathing influence the brain’s signals regarding stress?

Slow breathing provides calm signals to the brain, reducing the feed-forward cycle where stress increases breathing rate and fast breathing reactivates stress networks. By lowering respiratory rate and using the diaphragm, the brain receives information that the environment is safe, which helps dampen the stress response and improve overall nervous system balance.

Q: What does the video say about the relationship between breathing and the mind?

The video describes breathing as information and notes that how you breathe reflects how you live. By slowing and deepening nasal breathing, you can create a calmer mind and body. It also discusses the need to train not only the breath mechanics but also the mind to avoid constant thinking and create gaps between thoughts for better focus.

Q: What practical steps can a viewer take immediately to begin reducing stress through breathing?

Start with nasal, diaphragmatic breathing and aim for a slow cadence such as six breaths per minute. Practice two to three rounds of in nose, out nose, with relaxed, light breaths, and gradually introduce short breath holds to increase alertness before tasks. Maintain a calm focus, avoid power breathing, and repeat daily to improve vagal tone and perceived stress levels.

Summary & Key Takeaways

• This video explains that stress makes people sick and relaxation helps, and that nasal, diaphragmatic, slow breathing can reduce stress by activating calming signals in the brain. It emphasizes avoiding standard deep chest breaths and the belief that taking a big breath is always beneficial. It also discusses cadence and breath holds as tools.

• The approach centers on six breaths per minute to influence the autonomic nervous system, improve heart rate variability, and increase baroreceptor sensitivity, which supports resilience to stress. The trainer also covers practical steps for slowing the breath, nasal inhalation, and nasal exhalation.

• Additionally, the video notes that breathing is information and that changing breath patterns can reset how the brain and body respond to stress, with breath holds used to increase alertness before events like presentations.