Breath and Psychological Well-being

Attention on the breath within a comprehensive yoga approach can be an effective way to address our psychological well-being.

Why so?

The act of respiration has broad impact on several functions within the body, including:

cell function
physiological activity via the autonomic nervous system with a direct role in the stress response
several bodily systems
as well as cardiac and brain rhythms

Maladapted modes of breathing, particularly hyperventilation, are associated with emotional disturbance such as in an anxiety attack or conditions like agoraphobia (1).

As shown in self-reporting in evaluative psychological surveys there is a role for trained breathing in handling emotions and improving psychological well-being through:

the pacification of anxiety attacks through a change in breathing
the robust handling of a stressor
the resilience to continuous stress as measured by autonomic outcomes such as Heart Rate Variability (HRV)
improved lung function especially as a predictor of CHD and all-cause mortality

In another study Chang et al. were able to show that a slow-breathing state in humans, from 16 down to 8 breaths per minute:

increased parasympathetic activity
reduced sympathetic activity
shifted sympathovagal balance toward vagal activities
changes considered to promote autonomic cardiovascular regulation (2)

A comprehensive yoga approach incorporates meditational, relaxational, and breathing techniques, amongst other elements, that, according to Jerath et al., counteract the deleterious effects of stress, anxiety, negative emotions and sympathetic dominance, thereby being a plausible behavioral approach to support:

stress
anxiety
depression
some emotional disorders
collectively promoting psychological well-being (3)

A trained breath practice therefore can be considered a valid tool in addressing our psychological well-being in order to build stress-resilience for times of challenge and to handle day-to-day life.

Link to Main Article:
The Power in Yoga’s Approach to Upgraded Breathing