If you breathe in deeply, the calming effect you expected may not arrive. In fact, deep breaths may be counterproductive, it's better to focus on exhalation.
The fundamentals of breathing
Breathing is an automatic process. Usually we breathe without being aware of it. Our breathing is controlled by the autonomic nervous system. It has two subsystems: one stimulates our fight-or-flight response and the other relaxes our body after stimulation.
Actually, it's the exhale (not the inhale) which helps our body relax. As we inhale, our lungs fill with air and compress the walls of our heart. That restricts blood flow and to compensate for this restriction, our heart rates increases. When we exhale, our lungs are emptied and our heart rate decreases.
Take a deep breath? Maybe not
If you start breathing deeply, you may be overbreathing. Even if you take in the air and hold it, you're still activating something which we usually experience during panic, since overbreathing is natural response to anxiety.
Change your breathing
Respond to overbreathing with an intentional breathing pattern – focus on extending the exhale. Pay attention to your exhale.
Experts usually recommend exhaling slightly longer than inhaling. The ideal ratio is approximately 4:6, according to an article published by the Center for Creative Leadership. Don’t focus on the depth of your inhalation. To calm and relax yourself, watch your exhalation.
Practice extended exhalation five minutes every day and this habit will help you in stressful moments.
-jk-