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what is it?
Simple breathing techniques, taught in a number of complementary therapies, can help reverse the physiological and psychological effects of stress and induce a state of relaxation. The heartbeat slows, blood pressure, breathing and metabolic rates are lowered, the brain moves into the alpha rhythm associated with relaxed awareness and our body systems have a chance to recover.
When under stress, we tend to breathe in a quick, shallow way from the top of our chest. This can become habitual, starting a cycle of persistent strain and tension. Abdominal or diaphragmatic breathing uses the diaphragm, the sheet of muscle between the chest cavity and the abdomen, to allow efficient, relaxed expansion of the lungs. This ensures adequate supplies of oxygen to the body without expelling too much carbon dioxide, needed in a certain amount to maintain blood acidity.
Abdominal breathing helps create a mental state of calm in which it is easier to relax the body. Techniques to encourage diaphragmatic breathing are important in yoga, meditation, visualisation, hypnotherapy, qigong and t'ai chi.
what it's supposed to do
When we feel under threat, whether the cause is physical or emotional, our bodies go into the 'fight or flight' response. The heart beats faster, our breathing is rapid and shallow, blood pressure rises and the release of stress hormones adrenaline, noradrenaline and cortisol leads to a slow down in digestion as blood is diverted to the muscles, the liver produces sugar and fats for immediate energy, saliva dries up and perspiration increases.
Persistent stress is a problem because the body and mind remain in 'emergency' mode and this takes a toll. The immune system can be weakened, leading to recurring infections. Muscle tension creates back, neck and shoulder pain and tension in the gut, heart and diaphagm can result in poor digestion, irritable bowel syndrome, constipation or diarrhoea, nausea, hyperventilation and palpitations. Psychological symptoms of persistent stress include lack of concentration, irritability, tearfulness, anxiety and panic attacks, insomnia, compulsive eating, obsessive behaviour, sexual difficulties, addictions and depression.
Abdominal breathing and muscle relaxation techniques can help relieve symptoms of these stress-related conditions.
The Buteyko technique claims asthma is due to hyperventilation (rapid breathing) and teaches a form of shallow breathing to alter the balance of oxygen and carbon dioxide in exhaled air. However, evidence that it works is inconclusive.
what happens
Check that you are breathing from the diaphragm by lying on your back and placing one hand on your chest and the other on your abdomen. Note which hand moves when you breathe. If the hand on your chest moves more, you are breathing from the upper chest. Try to breathe so that only your lower hand moves.
Place both hands on the abdomen below the ribs. Breathe in slowly through your nose, allowing your abdomen to rise as your diaphragm moves downwards. Pause for a few seconds, then breathe out slowly through the nose, feeling your abdomen fall. Let as much air out of your lungs as possible. Repeat slowly several times.
Some practitioners teach 'progressive muscle relaxation', in which you lie on a mat or firm bed and tense and relax major muscle groups one after another, starting with those in the feet and working up to the head. A 20-minute session can bring about a state of complete physical relaxation. With practice you can learn to relax at will within a minute or two.
what's the evidence?
Numerous studies show that relaxation techniques can reduce the incidence of asthma attacks, headaches, epileptic seizures and help treat anxiety. Many of these were conducted at the Mind/Body Medical Institute of Harvard Medical School, founded in the 1970s by Dr Herbert Benson, who identified the 'relaxation response' after research into the therapeutic effects of transcendental meditation.
how to find a practitioner
It's possible to learn to relax with the help of an audio tape, but you may find it difficult to begin on your own. The Royal College of Psychiatrists and the Pain Relief Foundation have produced two audio tapes, The Relaxation Kit and Coping with Stress at Work, both presented by psychiatrist and broadcaster Professor Anthony Clare. The British Holistic Medical Association also produces a range of reliable stress management tapes and booklets.
Breathing and relaxation techniques are often taught in health centres and hospitals and are learnt as part of the practice of yoga, meditation, autogenic training, hypnotherapy, visualisation, qigong, t'ai chi and biofeedback.
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(July 2002)
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