Breath Control - How it works for Stress and Anxiety

​Pranayama for stress and anxiety.
 
In Yoga Therapy we can be of great benefit to the most commonly occurring mental disorders worldwide including amongst them general anxiety disorder (GAD), panic disorder, acute stress disorder, obsessive compulsive disorder (OCD) and post traumatic stress disorder (PTSD) which affect our unique natures in different ways and tests all of our abilities to cope and remain in control when we are feeling far from it in any situation.
 
Pranayama is a tool to combat stress and anxiety.  The nature of the mind (psychological), environmental, genetic and developmental factors contribute to anxiety disorders. Trauma and stress are key players in triggering our anxiety symptoms in our nervous system which can be tamed by the breath.  When we learn to slow breathe in a controlled or structured way, in this practice of breath work we develop a quieter, calmer, controlled and peaceful inner world.  This can be felt immediately from the practice of pranayama.  It instantly lowers heart rate and produces a feeling of calm when we learn to bring the breath under our own control and in turn we control the mind.  Giving us resilience to stress.  Practiced regularly it creates change on a cellular level.  Change which creates balance in our endocrine system. Our calm brain stays “on” and our stress brain is far less ”reactive”.  This is due to our higher brain in which our positive hormones are released becoming more active which in turn dials down our lower brain where stress and anxiety are activated.  Our circadian rhythms  begin realigning and becoming balanced.  Sleep, restlessness, low mood and uncertainty are all greatly reduced. Hormonal secretions and activity are balanced and inflammation and ageing of cells reduces also.  The practice of pranayama when done everyday is proven to last 24hrs ….not just a few hours after the practice.  Numerous studies have shown that pranayama has rapid normalizing effects on the auto-nomic nervous system and much more so than held yoga postures or meditation.  It is invaluable to those who embrace its beauty and its strength.
 
 
To talk about breathing and its benefits we have to first understand how anxiety and panic attacks affect our breath.  In sufferers with Anxiety the breath is usually more shallow and in some instances we find the sufferer literally gasping to hold onto the breath in a stressful situation as seen in panic disorder.  In Ayurveda it is recognized as a derangement of the Vatta Dosha and for the suffer their kidneys and heart will be working much harder than that of a non-anxious individual. The lower brain centres will be in a continual heightened state of arousal affecting other areas in the body affecting sleep, hormones, immunity and relationships.
 
Pranayama as it is called in Yoga or breath-work in general has a direct impact on giving the sufferer the ability to take control of their breath.  So lets look at the scientific facts. 
 

1. Gas exchange in the blood and the cells.   Under any given state of panic or anxiety we are depleting the body of not only oxygen but CO2.  We actually enhance Co2 during breath-work practices and in turn enhance our internal world.  When we are depleted of CO2 several things happen.  It stops the body efficiently delivering O2 to the cells.  It creates anxiety, panic attacks, stress and depression…. And it also creates pain in the body, often experienced in the muscles.  So we become deficient in the things we need to operate a healthy internal environment.  When we change this and start doing a daily breath-work practice the enhanced Co2 created will begin to balance the body’s natural PH…bringing us out of the acidic and undesirable state that is created by stress.  This more acidic PH also creates inflammation.  Secondly the enhanced CO2 allows glutamine to be delivered to the cells more efficiently, which in turn gives us more energy not only physically but emotionally too. Then we relax as more O2 gets released into cells, we relax as our muscles do and we feel very calm. There is also a balance in the stress receptors in the lungs lowering our breathing rate, pulse and heart.
2. The great Gabba.  With yoga breathing we increase the production of a chemical called gamma-aminobutyric acid (Gabba) in the brain.  This is the brains primary inhibitory neurotransmitter. This chemical is depleted during stress and anxiety and is vital for helping us feel in control.  It initiates a sedative effect on the mind making us feel calm and rational.  We are better able to put things into perspective and stay in control of our thoughts. Reducing stress hormones in a way which can reduce symptoms of anxiety and PTSD.
3. The Vagus nerve. This amazing nerve is the longest nerve in the body.  Its path rooted in the medulla cortex in the brain and as its name translates it wanders through the body controlling breathing, digestion and parasympathetic activity.  It is accessed at various locations and in one we can tap into at the abdomen through slow abdominal breathing.  The Vagus nerve is afferent.  This means the signals are picked up from the body and sent to the brains higher centre, meaning that it has the ability to control the messages that are leaving the brain, to the heart, the kidneys, intestines and the lungs.  It means that we can dull that anxious state of arousal which releases lots of stress hormones (adrenaline and norepinephrine) in high amounts associated with depression, anxiety, post-traumatic stress disorder, panic attacks, substance abuse, elevated blood pressure and hyperactivity.  Quite a list for our little breaths to be able to tame.  Imagine , taming these reactions just by taking some instructions on breathing techniques..  It has been proven and the evidence is there spanning decades to back it up.  It may not take away the cause or root of the problem, but it will go a long way to help the individual bring it under control.
4. Ageing.  My last point on this topic is on ageing.  If we are stressed or anxious we burn out our Telomeres.  These are the DNA that make our cells and that replicate these cells.  During constant stressful internal environment we burn the ends off these telomeres and they die faster.  This means less cells left to replicate and we age quicker.  We can see this in muscle tone in the body and the face and in bone density.  Our super hero breath-work has been scientifically proven to increase the length of telomeres and therefore slow down the ageing process in the body.

 
There is so much more I could say on other aspects of breathing in our life. So much more.  For now my share is on the results anxiety and stress have on our breath and the ability to put things into reverse.
 
What is paramount in anxiety is “belly breathing” with a gradual lengthening of the exhalation part of the practice in order to reduce arousal by shifting our poor overworked sympathetic NS to parasympathetic NS activity.  In Panic disorder “diaphragmatic breathing” is invaluable as it takes us away from the intensity experienced in hyperventilation and gives us back a sense of control. The key is in doing things slowly and gradually.  To begin mixed with a flowing vinyasa practice it can introduce breath and movement taking the individual into a place where they are focused and not over obsessing but not too calm too quickly that they panic due to it being too extreme a change.  Individuals in a seated position for breath work may need to keep their eyes open in order to not feel out of control, until trust is established that the practice is safe for them. It is also good in the beginning for instruction to be continual so that there is no chance of the mind wandering to more negative thought patterns again. We slowly increase the students capacity for stillness. This is the key.
 
I hope I have got you wanting to make a change. One that is simple to do and free to do at your leisure.  Once you know how in the hands of a breath expert is it not a wonder why more people are not using this tool as part of their life.  It is just about the most wonderful life changing practice I know. My prescription is to surrender and embrace its power. Connect to the belly and breathe. 
 
By Siobhan Fitzgerald @ Pranaforlife.com
 
Thanks to Sat Bir Singh Khalsa, Lorenzo Cohen, Timothy McCall and Dr Shirley Telles   “The Priciples and Practice of Yoga in Health Care” ( Sage 2nd Edition 2017)