"What to Know About 4-7-8 Breathing?"

 

The 4-7-8 breathing technique is based on pranayama breathing exercises. Pranayama is the ancient yogic practice of controlling your breath. These types of mindful breathing exercises have been shown to have many benefits for stress reduction and relaxation. The 4-7-8 breathing technique was developed by Dr. Andrew Weil. He refers to it as a "natural tranquilizer for the nervous system."

How to Practice 4-7-8 Breathing?

You can practice 4-7-8 breathing anywhere and at any time. When you're first learning, try to practice at least twice a day, but you can do it as often as you want. Only do it for four cycles in a row in the beginning. After you get used to it, you can work up to eight cycles. You may feel lightheaded at first, but this will pass. 

1. Find a comfortable place to sit with your back straight. 
2. Place your tongue against the back of your top teeth and keep it there. 
3. Exhale completely through your mouth around your tongue, making a whoosh sound. Purse your lips if it helps. 
4. Close your lips and inhale through your nose for a count of four.
5. Hold your breath for a count of seven.
6. Exhale completely through your mouth making a whoosh sound for a count of eight. 
7. This completes one cycle. Repeat for three more cycles.

Do 4-7-8 breathing anytime you feel stressed. It will become more powerful as you use it. Practice doing it before you respond to an upsetting situation and whenever you're having trouble getting to sleep. 

Benefits of Deep, Slow Breathing"

Mindful breathing practices such as 4-7-8 breathing can produce what Harvard cardiologist Dr. Herbert Benson called the relaxation response. You have a natural stress response that's designed to help you deal with dangerous situations. This fight-or-flight response can help you survive but can take a toll on your health when it's overused for everyday stresses. 

This stress response suppresses your immune system and can cause other health problems, including high blood pressure, depression, and anxiety. The relaxation response interrupts this stress response with a profound sense of rest. 

Other benefits may include:

Reduced anxiety. A study of college students showed that practicing pranayama reduced test anxiety in students. Another study of senior citizens showed decreased anxiety after two months of deep breathing exercises. 

Lower blood pressure. Slow deep breathing for five minutes has been shown to reduce blood pressure and heart rate in people who practice it. 

Improved sleep. One of the negative side effects of stress can be trouble sleeping. It can be almost impossible to fall asleep when your body is caught up in the stress response. Practicing deep, slow breathing techniques such as 4-7-8 breathing can trigger your body's relaxation response and help you get to sleep.

Less pain. A study of 16 healthy people found that those who practiced relaxed deep breathing experienced less pain than those who practiced deep breathing that required a lot of sustained attention. Both groups experienced less tension, anger, and depression. 

Improved concentration. A 2017 study examined the effect of eight weeks of deep, slow, abdominal breathing on attention, emotions, and stress levels. After training, the people in the deep breathing group performed better on tests of attention and had fewer negative emotions.

How Deep, Slow Breathing Affects Your Body?

The sort of deep breathing practiced as part of the 4-7-8 breathing technique helps calm your body by activating your parasympathetic nervous system. Your body's automatic functions, such as your heartbeat and digestion, are controlled by your autonomic nervous system. This system has two parts, the sympathetic nervous system and the parasympathetic nervous system. 

The sympathetic nervous system controls your body's stress response. The parasympathetic nervous system controls your body's rest and relaxation response. When you activate one of these, you suppress the other. This is why deep breathing is so effective at causing the relaxation response. 

The 4-7-8 breathing technique is one method of deep breathing that you can use to reap all of these benefits. However, the particular method you use doesn't matter. If the 4-7-8 method doesn't work well for you, you can try another. You should experience the relaxation response with any breathing method that is slow and deep.  

Medically Reviewed by Gabriela Pichardo, MD, on June 27, 2023 

Written by WebMD Editorial Contributors

SOURCES:

Arizona Center for Integrative Medicine: "4-7-8 Breath Relaxation Exercise."

Frontiers in Psychology: "The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults," "Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia."

Harvard Health Publishing: "Relaxation techniques: Breath control helps quell errant stress response."

International Journal of Yoga: "The effect of pranayama on test anxiety and test performance."

Nepal Medical College Journal: "Immediate effect of a slow pace breathing exercise Bhramari pranayama on blood pressure and heart rate."

Pain Medicine: "The Effect of Deep and Slow Breathing on Pain Perception, Autonomic Activity, and Mood Processing—An Experimental Study."

Right as Rain: "This Is Why Deep Breathing Makes You Feel so Chill."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Relaxation Techniques: Learn How to Manage Stress”

Life is stressful and sometimes the stress can overwhelm you, but there are steps you can take to learn how to relax. Normal everyday activities like grocery shopping or traffic jams can make you tense. You might find it hard to unplug from digital devices and streaming services in a 24/7 world. Work deadlines, handling the kids or dealing with a difficult relationship can get you down. The coronavirus pandemic, a chronic illness, or caring for an elderly relative might be a strain. “Stress is really how your body and brain respond to challenges, such as pressure at work, [handling] the pandemic, increasing family responsibility, other negative experiences that may impact and create stress,” says David Shurtleff, PhD, deputy director of the National Institutes of Health’s National Center for Complementary and Integrative Health. The COVID-19 pandemic has highlighted the concerns around stress. “We're seeing a lot more anxiety and depression over the last year given the COVID situation,” Shurtleff says.

WHAT IS STRESS?

When you feel overwhelmed or can’t handle a situation, your body might respond in a bad way. The so-called “fight or flight” response kicks in to get you ready to run, and that creates stress. “Experiencing short periods of stress is just fine, in fact, it's even healthy,” says Jonathan C. Smith, PhD, a professor of psychology at Roosevelt University, founding director of the university’s Mindful Initiative, and a prolific author of books on relaxation practices. “Living a stress-free life is unhealthy and dangerous. We need a little bit of challenge to keep us alive,” Smith says. But too much stress isn’t good for you. Some situations, like the isolation you may have faced during the pandemic, for example, can cause ongoing stress, which, in turn, can bring on health problems. It’s normal to feel overwhelmed by something like a global pandemic, but it’s also important to find ways to relax, Shurtleff says. He practices yoga about three times a week and uses a treadmill daily to help keep worries under control. “Stress over time can really impact our bodies and our brains and lead to really devastating chronic conditions such as anxiety and depression,” he says.

TYPES OF RELAXATION TECHNIQUES:

However, a whole range of relaxation practices can help you power down and de-stress. “There's no one shoe that fits all,” Smith says. He points to “five or six” approaches based on scientific observation and experience that really do work for stress reduction. There are other therapies, too, that you might find helpful. You can do one at a time or you can practice some together.

BREATHING EXERCISES:

This is one of the easiest stress reduction practices because you simply focus on your breathing. Sit or lie down in a quiet place, take a deep breath through your nose and breathe out slowly through your mouth, or your nose if it feels better. Texas psychiatrist Gregory Scott Brown, MD, suggests the 4-7-8 approach. Breathe in for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds. Deep breathing can help you calm down and relax, he says. “When I'm talking to patients, I typically start with breath work because, again, we all breathe every single day, but many of us don't realize that breath work, you know, done in a specific way, is medicine,” says Brown, who’s founder and director of the Center for Green Psychiatry in Austin, TX.

MINDFULNESS AND MANTRA MEDITATION:

Mindfulness is an ancient form of mediation that promotes awareness of what’s happening in the moment. It encourages you to focus on your body, your thoughts, and what’s going on around you. Mantra meditation, on the other hand, is the opposite of mindfulness. In this practice, you place all your attention on a single target, like a mantra, a candle flame, or a phrase. In both types of meditations, whenever your mind wanders -- and it will Smith says -- you simply re-focus. It's a brain skill, he says. In that in the first 2 weeks you won't be able to do it very well. Your mind will constantly chatter and distract, and that's normal, that happens. But as you practice, you’ll get better at it.

PROGRESSIVE MUSCLE RELAXATION:

In this technique, you focus on slowly tightening and relaxing muscle groups. You can practice it along with breathing exercises and guided imagery. Find a comfortable place to sit or lay down, close your eyes and take a few deep breaths. Expand your stomach as you breathe in and contract it as you exhale. You can either start with your head and face muscles and work your way down your body or you can start with your toes and work your way up. While you focus on each muscle group, tense and hold for about 5 seconds and relax for 30 seconds, then repeat. “Tensing certain muscle groups while you're combining breath work with that can, again, instill a sense of calm and relaxation,” Brown says. If you have heart disease, talk to your doctor before you start progressive muscle relaxation therapy.

GUIDED IMAGERY OR VISUALIZATION:

Imagine yourself lying on a sandy beach with a soft breeze gently stirring the warm air. Use your senses to smell the saltwater and feel the sun as you transport yourself there. That’s guided imagery or visualization. It uses the power of your mind to change your focus to a peaceful time or event. “If we’re in a stressful situation, you know, just shifting our mind and focusing on a time when we were really, really relaxed” is an effective way to calm down, Brown says.

AUTOGENIC TRAINING:

In this practice you focus on feeling warmth and heaviness in different parts of your body. Then silently repeat pleasant words or statements for each body part, like my arms feel heavy and warm. This technique can create feelings of emotional and physical calmness. Autogenic therapy also combines guided imagery and breathing exercises to reduce stress and your heart rate.

YOGA AND TAI CHI:

These low-intensity exercises are similar and have been around for thousands of years. Both include physical and so-called “meditative” movements to ease stress and lower blood pressure. In yoga, you perform different stretching and strengthening postures. You remain still and focus on your breathing as you do each posture. Tai chi involves slow, graceful movements, like a dance. You’ll breathe deeply and concentrate on your body as you move your weight from one pose to the next. Depending on your physical abilities, you can perform both exercises while sitting in a chair, although you usually do tai chi while standing. Before you start yoga, it’s a good idea to find a licensed professional who can help you learn the basic postures and which form of yoga might work best for you.

EXERCISE:

Many people swear by exercise to help reduce stress in their daily lives. Whether it’s walking, running, biking, hiking, or tennis, movement of any kind can boost your endorphins, the chemicals in your brain that make you feel good. When your body creates more endorphins, you may find it easier to forget your worries and find a lasting sense of well-being. Atlanta-based life coach Trisha Harp says she often recommends exercise to people she counsels. Harp and her husband work next to each other all day, she says. Several times a week they get up in the middle of the day when they’re feeling in a slump and do a walk and talk. Exercising with someone else can get you out of your physical space and gives you another person to chat with, which is also a stress reducer, she says.

OTHER TYPES OF RELAXATION TECHNIQUES:

Many de-stressing therapies have common goals. They aim to help you pay attention to your body and focus on aspects of your breathing or other exercises that will lower your blood pressure and increase feelings of well-being. You can try:

• Biofeedback, which measures body functions and helps you learn to control them.
• Self-hypnosis, in which a practitioner teaches you to relax when you hear a phrase or get a non-spoken cue.
• Massage therapy, which can include Swedish, sports, Shiatsu, or other types of massage.
• Music therapy, when a therapist uses music to accomplish health goals.
• Art therapy, which uses art to enhance your physical, emotional, and mental well-being.
• Aromatherapy, or using essential oils as a type of treatment.
• Hydrotherapy, which can include soaking, compresses, or even steam baths.

­While relaxation practices are mostly safe for heathy people, there have been reports of negative impacts, such as increased stress, bad thoughts, or a fear of losing control. Talk to your doctor about what practice might be best for you, depending on the relaxation technique you want to try and your health.

WebMD Feature Reviewed by Michael W. Smith, Shelby Erdman, WebMD on April 09, 2021

SOURCES:

David Shurtleff, PhD, deputy director of the National Center for Complementary and Integrative Health (NCCIH) at the National Institutes of Health (NIH); acting scientific director, acting chief, Clinical Investigations Branch, Pain and Integrative Neuroscience Branch, Division of Intramural Research, Bethesda, MD.

Jonathan C. Smith, professor of psychology, Roosevelt University, Chicago.

Mayo Clinic: “Exercise and Stress: Get moving to manage stress,” “Mindfulness Exercises,” “Music Therapy,” “Relaxation techniques: Try these steps to reduce stress,”

Harvard Health Publishing: “Relaxation techniques: Breath control helps quell errant stress response,” “Tai chi or yoga? 4 important differences.”

National Institutes of Health: “Mindfulness Matters.”

National Center for Complementary and Integrated Health: “Massage Therapy: What You Need To Know,” “Relaxation Techniques for Health,” “Yoga: What You Need to Know.”

Arthritis Foundation: “Progressive Muscle Relaxation.”

Gregory Scott Brown, MD, psychiatrist; director, founder, Center for Green Psychiatry; affiliate faculty member, University of Texas Dell Medical School, Austin, TX.

Kaiser Permanente: “Autogenic Training.”

Trisha Harp, certified professional coach, Atlanta

Cleveland Clinic: “Art & Music Therapy.”

Johns Hopkins Medicine: “Aromatherapy: Do Essential Oils Really Work?”

North American Journal of Medical Sciences: “Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body.”

National University of Health Sciences: “Hydrotherapy Suite.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Can You Learn to Breathe Better?”

 

WHY BETTER BREATHING MATTERS? It’s an involuntary action, but you can still get better at breathing. When you breathe at a balanced tempo, you maintain healthy levels of oxygen and carbon dioxide in your blood. You can learn how to pace your inhales and exhales to relax and manage anxiety too.

BREATHE THROUGH YOUR NOSE: Tiny hairs and mucus, otherwise known as snot, inside your nose help catch and filter out dust that could irritate your lungs. Your nasal passages also warm and moisten the air you breathe in before it gets to your lungs.

DEEP BREATHING EXERCISES: You can learn new ways to breathe. The simple practice of focused breathing can help you lower stress. Just a few minutes of deep, steady inhaling and exhaling trains your vagus nerve, which manages functions like your heart rate. Training it with slow, deliberate breathing may help you relax and reduce anxiety.

SWITCH SIDES: Use your thumb to close one nostril while you breathe through the other, then switch. Close the other nostril with your index finger and breathe again. In between each cycle, briefly squeeze both sides shut. Do this for 5 minutes. This exercise, along with deep breathing, may have healthy effects on blood pressure and heart rate.

HELP FROM A NIFTY GADGET: If you want to train your breathing, try a pacer. These handheld devices use vibration feedback to help you develop a healthy rhythm that’s optimal for you. You can use it when you’re stressed to help you calm down. There are pacer apps for smartphones too.

SLEEP RIGHT TO BREATHE BETTER: Your position in bed could help ease shortness of breath. Lie on your side with one pillow propping up your head and another between your legs. If you prefer to sleep on your back, place one pillow under your head and the other under your bent knees.

SAY OMMMM: Meditation involves deep, focused breathing to help you sweep out stressful or distracting thoughts. Just close your eyes and practice inhaling slowly so that the air expands your belly. This type of breathing encourages the full exchange of incoming oxygen for outgoing carbon dioxide. It can slow the heartbeat and lower or stabilize blood pressure.

BELT OUT YOUR FAVORITE TUNE: Singing may be healthy for your lungs and breathing, even if you have a chronic respiratory illness like COPD or asthma. It can help reduce anxiety too. A trained instructor can teach you how to control your breathing and develop the right posture to improve it.

IMPROVE INDOOR AIR QUALITY: An air purifier in your home can help clean particles from your surroundings to help you breathe better. These small appliances, also called HEPA air filters, are especially helpful if you have asthma. Airborne dust and allergens can worsen your symptoms. But anyone who lives in a big city with pollution may benefit from an air purifier too.

LOSE WEIGHT: If you’re overweight, losing a few extra pounds can help you breathe better. People who are obese may have shortness of breath. Excess belly fat can reduce the amount of air your lungs can hold when you inhale. Losing weight makes it easier to breathe and move. It can also improve your symptoms if you have asthma.

GET MOVING: Exercise helps keep your lungs healthy. Any type will do as long as it’s at least 30 minutes of moderate activity 5 days a week. Regular physical activities like walking or biking can expand your lung capacity, so you can take deeper, fuller breaths.

NAMASTE: Gentle flexibility exercises, like yoga or tai chi, can improve your lung capacity and health. Both of these ancient Asian practices involve learning breathing techniques that improve your strength and well-being. If you’re just starting either practice, don’t do any moves at first that require you to restrict your breathing. 

LAUGH OUT LOUD: Here’s a fun way to exercise your lungs so they stay healthy: Laugh! Lots of belly laughing builds up your lung capacity and works your tummy muscles. A good bout of guffawing also clears stale air out of your lungs and lets fresh air in.

DRINK WATER: Stay hydrated to breathe better too. Drinking plenty of water or other fluids throughout the day keeps the mucus membranes that line the insides of your lungs healthy. If the lining is moist and thin, you’ll breathe easier.

BREATHE EASIER THROUGH YOUR MASK: Wearing a face covering may make breathing feel like it takes more effort. Try these tips: While you’re masked, don’t slump. Good posture makes breathing easier. Take off your mask when you’re alone in your car. If you feel anxious in your mask, pause and take a few deep mouth breaths to calm down.

REVIEWED BY: Hansa D. Bhargava, MD, WebMD on December 03, 2020

 

SOURCES: 

 

American Lung Association: “Five Ways You Might Be Breathing Wrong,” “Yoga, Tai Chi and Your Lungs: The Benefits of Breathing Through Exercise.”

 

Brigham Young University Counseling and Psychological Services: “Breathing,” “Paced Breathing Apps.”

 

Kids Health From Nemours Foundation: “Your Nose.”

 

Harvard Medical School: “Take a Breather,” “Relaxation Techniques: Breath Control Helps Quell Errant Stress Response.”

 

Frontiers in Psychiatry: “Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders.”

 

University of Ottawa Student Academic Success Service: “How to Stimulate Your Vagus Nerve for Better Mental Health.”

 

Rochester Institute of Technology: “Breathing Pacer Device for Stress and Anxiety Relief.”

 

Cleveland Clinic: “Positions to Reduce Shortness of Breath,” “Can Air Purifiers Improve Your Lung and Heart Health?”

 

Trinity Laban Conservatoire of Music and Dance: “Singing for Lung Health.”

 

Pulmonary Hypertension Association: “Is It Possible to Lose Excess Weight With Lung Disease?”

 

University of Michigan Health Lab: “Why Does Obesity Lead to Respiratory Dysfunction?”

 

American College of Allergy, Asthma, and Immunology: “What is the connection between weight and asthma?”

 

Breathe (Sheffield): “Your lungs and exercise.”

 

Patient Empowerment Network: “5 Easy Ways to Improve Your Lung Health.”

 

Rush University Medical Center: “8 Tips for Healthy Lungs.”

 

New York-Presbyterian Hospital: “How to Breathe Better in a Mask.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.

“What Happens to Your Body When You Relax?”

 

WHAT IS THE RELAXATION RESPONSE? It's one name for what happens when your parasympathetic nervous system is in charge of your body functions. This part of your nervous system regulates the work of your organs and glands while you're at rest. Your relaxation response kicks in when you feel safe. It can actually block effects from your body's response to stress. These changes are good for your mental and physical health.

YOUR HEART RATE SLOWS: Stress triggers activity in your sympathetic nervous system, which is in charge of your body functions in dangerous situations. This "fight or flight" response sends out hormones called catecholamines to speed up your heart. But relaxation lets your body know it’s OKAY to save energy. Your parasympathetic system takes over and releases a hormone called acetylcholine. That slows your heart rate down.

YOUR BLOOD PRESSURE GOES DOWN: Stress hormones can speed up your heart rate and tighten your blood vessels. That temporarily raises your blood pressure. The opposite happens when you relax. If you have high blood pressure, relaxation methods like meditation may help you manage stress and lower your chances of heart disease. (But don’t stop taking your medicine unless your doctor says it’s OKAY.)

YOUR DIGESTION GETS BETTER: When stress causes the "fight or flight" reaction, your digestion gets put on hold as blood moves toward your larger muscles. Relaxation reverses this process. It also lowers inflammation that can hurt your gut. Stress plays a role in many digestive problems, like irritable bowel syndrome (IBS). Calming techniques like deep breathing or meditation might help with your symptoms.

YOUR BREATHING SLOWS DOWN: "Take a deep breath," you might tell someone who's in a panic. There's a good reason for that. When you're stressed, breathing speeds up. Breathing too fast may lead to low levels of carbon dioxide in your blood, which could make you dizzy and weak. But relaxation slows your breathing rate. You can also help yourself relax with slow, controlled breathing, around 6 breaths a minute.

YOUR MUSCLES RELAX: Your body stiffens when you feel threatened, whether from a bear in the woods or a deadline at work. Usually, muscle tension eases when you calm down. But long-lasting stress can lead to tense muscles nearly all the time. If you have a hard time relaxing, ask your doctor about biofeedback. It uses sensors to give you feedback about your body’s functions. That helps you learn how to release muscle tension. 

YOU HURT LESS: Relaxation doesn’t get rid of your aches, but it can turn down the volume a little. Relaxed muscles hurt less. And relaxation prompts your brain to release endorphins, chemicals that act as natural painkillers. Studies show relaxation techniques like meditation can lessen pain from conditions like fibromyalgia, migraine, chronic pelvic pain, and irritable bowel syndrome (IBS).

YOU HAVE BETTER BLOOD SUGAR CONTROL: Stress hormones can make your blood sugar rise. And if you have diabetes, the effort it takes to manage your condition may amp up your stress. Relaxation can help you get a handle on your blood sugar (though it can't take the place of medicine). To get there, exercise regularly and get enough sleep. Try relaxation practices like meditation or yoga to help you mellow out further.  

YOUR IMMUNE SYSTEM WORKS BETTER: Long-lasting stress makes it harder for your body to fight off infections. But deep relaxation can help your immune system recover. You can get there with the help of techniques like progressive muscle relaxation. That's where you tense, then relax, each muscle group one by one. It’s even more important to manage your worries as you age. Your immune function naturally declines over time.

YOU SLEEP BETTER: Sometimes, you might be unable to doze off even when you’re worn out. This "tired but wired" state is a sign you're still in "fight or flight" mode. Relaxation techniques like deep breathing can help switch on your relaxation response. They’re sometimes used as a treatment for insomnia.  

HOW CAN YOU RELAX? Some people unwind while they garden, cook, or read. Others pray or meditate. Or you can explore techniques like:

•    Visual imagery
•    Progressive muscle relaxation
•    Massage
•    Deep breathing
•    Biofeedback
If you’re not sure how to get started, ask your doctor to refer you to a specialist who teaches relaxation training. 

TRY THE BENSON METHOD: This technique was created by Herbert Benson, MD, the heart doctor who first described the relaxation response. Here’s what you do: 

•    Sit down, making sure you’re comfortable. 
•    Close your eyes.
•    Gradually relax all of your muscles, starting at your feet and working your way up. 
•    Breathe through your nose.
•    Pay attention to your breath.
Do this for about 20 minutes. Then sit with your eyes closed for a few minutes. 

REVIEWED BY: Hansa D. Bhargava, MD, WedMD on August 25, 2020

REFERENCES:

Global Advances in Health and Medicine: "A Perspective on the Similarities and Differences Between Mindfulness and Relaxation."

UC Davis Health: "Heart Rate."

American Heart Association: "Managing Stress to Control High Blood Pressure," "Meditation to Boost Health and Well-Being." 

Journal of Alternative and Complementary Medicine: "Specific Transcriptome Changes Associated with Blood Pressure Reduction in Hypertensive Patients After Relaxation Response Training."

Annals of the New York Academy of Sciences: "Mindfulness meditation-based pain relief: a mechanistic account."

National Center for Complementary and Integrative Health (NIH): "Relaxation Techniques for Health."

JAMA: "Effect of Mindfulness-Based Stress Reduction vs Cognitive Behavioral Therapy or Usual Care on Back Pain and Functional Limitations in Adults With Chronic Low Back Pain: A Randomized Trial."

Loyola University Medical Center: "How Breathing Exercises Relieve Stress and Improve Digestive Health," "How Your Brain and Emotions Control Your Gut."

International Foundation for Gastrointestinal Disorders: "Relaxation Techniques to Manage IBS Symptoms."

Johns Hopkins Medicine: "Hyperventilation."

Frontiers in Human Neuroscience: "How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing."

American Psychological Association: "Stress Effects on the Body," "The power of the relaxation response." 

American Migraine Foundation: "Biofeedback and Relaxation Training for Headaches.”

American Diabetes Association: "Diabetes and Stress."

International Journal of Yoga: "Effect of 6 Months of Meditation on Blood Sugar, Glycosylated Hemoglobin, and Insulin Levels in Patients of Coronary Artery Disease."

Diabetes Care: "Stress Management Improves Long-Term Glycemic Control in Type 2 Diabetes. 

Iranian Journal of Diabetes and Obesity: "The Effect of Relaxation on Blood Sugar and Blood Pressure Changes of Women with Gestational Diabetes: a Randomized Control Trial."

Cleveland Clinic: "What Happens When Your Immune System Gets Stressed Out?”

BMC Complementary Medicine and Therapies: "A relaxation technique enhances psychological well-being and immune parameters in elderly people from a nursing home: A randomized controlled study."

Frontiers in Immunology: "Immunosenescence and Its Hallmarks: How to Oppose Aging Strategically? A Review of Potential Options for Therapeutic Intervention."

Frontiers in Psychiatry: "Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia."

Mayo Clinic: "Biofeedback."

Medicine: "The effect of Benson relaxation method on anxiety in the emergency care."

National Institutes of Health: "Relaxation Techniques for Health."

Cleveland Clinic: "IBS: What Your Brain Has to Do With It."

Computational and Mathematical Methods in Medicine: "Cardiorespiratory Dynamic Response to Mental Stress: A Multivariate Time-Frequency Analysis.:

CDC: "Type 2 Diabetes."

American Psychological Association: "Taking control of your diabetes."

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The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
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