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You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience. During inhalation, your diaphragm contracts so that your lungs can expand into the extra space and let in as much air as is necessary.
Muscles in between your ribs, known as intercostal muscles , raise your rib cage to help your diaphragm let enough air into your lungs. Muscles near your collarbone and neck also help these muscles when something makes it harder for you to breathe correctly.
They all contribute to how quickly and how much your ribs can move and make space for your lungs. Also, breathing is part of your autonomic nervous system ANS. The ANS has two main components: the sympathetic and parasympathetic divisions.
Each division is responsible for different bodily functions. The sympathetic usually gets these processes going, while the parasympathetic stops them from happening. And while the sympathetic controls your fight-or-flight response, the parasympathetic is in charge of everyday functions. Even though most ANS functions are involuntary, you can control some of your ANS processes by doing deep breathing exercises. Taking deep breaths can help you voluntarily regulate your ANS, which can have many benefits, including:.
Research on ANS-related conditions like irritable bowel syndrome IBS has found that deep breathing is often most effective as a treatment when combined with cognitive behavioral therapy CBT or hypnotherapy.
GAD can last for up to several months or years, and the numerous worries or anxieties that accompany it may feel hard to control. Techniques like CBT are usually a better option for helping someone cope with anxiety or other matters of mental health. There are a lot of different breathing exercises out there, but they may not all be the right choice for you. Creating a routine can be an excellent way to get in the habit of diaphragmatic breathing exercises. Try the following to get into a good groove:.
Try one or more techniques to see which one works best for you by giving you the most relief or feelings of relaxation. Stress is a natural and normal part of life, but sometimes you just need to relax. Breath focus in practice. Once you've taken the steps above, you can move on to regular practice of controlled breathing. As you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax.
Several techniques can help you turn down your response to stress. Breath focus helps with nearly all of them:. You may want to try several different relaxation techniques to see which one works best for you. And if your favorite approach fails to engage you, or you want some variety, you'll have alternatives. You may also find the following tips helpful:. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.
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