Stress is a standard part of our lives, but what if a simple adjustment to our breathing could help us feel calmer and more focused?
Psychologist Roderik Gerritsen explored the effects of breathing techniques and their potential benefits, shedding light on an often-overlooked aspect of stress management and mental well-being.
Breathing therapy has gained popularity in recent years for its positive impact on stress and anxiety.
However, it had received limited attention in the scientific community until Roderik Gerritsen embarked on his Ph.D. research. His initial goal was to understand what underlies the positive effects of various meditation practices on both physical and mental health.
As Gerritsen delved into the existing research on meditation, he noticed a significant gap. “I suddenly thought: why is nobody talking about breathing? Your breathing also changes in all those meditation forms, but nobody brought that up.”
Gerritsen decided to explore this uncharted territory and offer a possible explanation for the effects of breathing differently. Many meditation practices focus on breathing, activating the parasympathetic nervous system.
This part of the nervous system promotes relaxation and recovery, leading to a decrease in heart rate. Essentially, when we consciously change our breathing, we signal our body to stay calm and not respond to potential threats.
As a cognitive psychologist, Gerritsen was particularly interested in whether altering one’s breathing pattern could enhance cognitive functions such as attention, concentration, planning, and adherence to plans.
While there is still limited research in this area, Gerritsen believes that these breathing patterns can induce a state of relaxation that allows for greater mental flexibility in various situations.
In addition to reviewing existing literature, Gerritsen conducted experiments with groups of elderly individuals engaged in activities like tai chi.
However, these experiments yielded inconclusive results before he developed his theory on the background of breathing effects.
Gerritsen’s future research plans include conducting experiments with participants who can closely match a specific breathing rhythm, possibly using visual cues like a growing and shrinking ball to guide their breathing.
Gerritsen recommends practicing during calm moments for individuals looking to benefit from breathing techniques. Attempting these techniques during stressful times without prior practice may actually increase stress levels.
Focus on slower and deeper breathing, aiming for around six breaths per minute (or ten seconds per breath). Regular practice can lower your overall breathing frequency and reduce stress.
Once you’ve become comfortable with slower breathing, you can apply these techniques in stressful situations. Maintaining a lower breathing frequency remains crucial.
Additionally, try extending the exhalation phase slightly longer than the inhalation. This variation in heart rate helps activate the calming parasympathetic nervous system even more.
Lastly, Gerritsen notes that paying attention to abdominal breathing (where the belly expands during inhalation) rather than chest breathing is an interesting aspect to explore, although it’s less critical than achieving a low breathing frequency.
In conclusion, breathing techniques offer a promising avenue for managing stress and enhancing cognitive functions.
As more research unfolds, we may uncover additional benefits and refined methods for incorporating these practices into our daily lives to promote well-being and focus.
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