- Slow breathing is also recommended for novices before public speaking, as it helps speakers overcome irrational physiological fear of facing people, the risk-taking shift is useful as it helps you speak more confidently, not more cautiously. Slow breathing can calm nerves quickly; bottom-up regulation: body tells brain “you’re safe”.
by cryzinger
6 subcomments
- Parasympathetic nervous activation increased risk-taking behavior? That's interesting/unexpected (at least to me). Also, this part caught my eye:
> The selective impact of prolonged exhalation breathing on reward responsiveness has important implications for clinical contexts, such as anxiety, panic disorder, and depression, given their distinct autonomic signatures and maladaptive reward processing. By enhancing cardiac parasympathetic modulation through prolonged exhalation techniques, individuals may restore reward processing, a valuable pathway for emotional recalibration. Prolonged exhalation harbors the potential for a low-cost, low-risk, easily applicable intervention to be incorporated into therapy or rehabilitation programs, especially to support pharmacological treatments.
- "When you feel so mad that you want to roar, take a breath and count to four." - Daniel Tiger's mom
- I've found breathing exercises to be effective for the duration of the exercise, but I'm more interested in the possibility of training myself to adjust my respiration patterns over sustained durations. Would it be beneficial -- or even possible at all -- to adjust my body's default/subconscious breathing patterns to match those mentioned in the article?
Tangentially related, are there any wearable devices that allow for high resolution respiration monitoring? I'm imagining some measurement of lung expansion over time (probably at least 10 Hz) so that I can quantify the deepness/shallowness of my breaths as well as the phase of inhalation/exhalation cycles.
- Also try to make decisions ahead of time too. E.g. figure out what your opinion is before the meeting. Think like a pilot, don't let the plane do something you hadn't anticipated 5 minutes before (or in case of life 5 days 5 weeks 5 months or sometimes 5 years!)
Cant do this for everything but examples are supermarket lists, home viewing (know your price, questions, decision criteria)
by galaxyLogic
4 subcomments
- But fear is often good. Breathing slow to counter your fear should only be done when you know it is an irrational fear.
- Weren't 90s of deep breathing supposed to remove all cortisol in the blood? This seems like an opposite result. Also a single prolonged breath was supposed to reset autonomic nervous system. Which research should I trust now?
- I've been practicing coherent breathing (6 breaths/min, equal inhalation and exhalation) to help with anxiety. I'm mostly going off a study[1] where participants who practiced coherent breathing 20 mins a day reported significantly improved outcomes weeks later.
Does anyone have advice about HRV specifically within the context of anxiety?
I've been measuring my SDNN using a Polar strap, and it hasn't really budged. However, I'm not taking that too seriously. I think my HRV is already fairly good because I bike. Anecdotally, I think the coherent breathing helps, especially if I _remember to do it in stressful moments_, not just in the morning.
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC10719279/
- Slowed breathing with longer exhales makes a noticeable (5-10 bpm) decrease in HR during endurance bike rides. It’s interesting seeing it happen when the power output is the same.
- i developed a health issue that has affected my breathing over the past few years and i am cognitively and emotionally destroyed, it has made me realize that breathing is really important
- You can practice regulating exhale rate in a pool or bath by blowing bubbles. I find it helps with freediving exercises where you fix the number of breaths in between reps.
by jaypatelani
0 subcomment
- So doing this Sudarshan Kriya helps ? Or we should avoid it ?
https://www.aolresearch.org/published-research
by thesmtsolver2
1 subcomments
- Something that yoga has propounded for centuries, been mocked and now science confirms it and the ignores the history and cultural practice.
by 0ckpuppet
1 subcomments
- like inhaling a cigarette and slowly exhaling smoke.
- <However, the same choice made calmly, under a more relaxed physiological state, may lead to a more optimal result>
The idiocy of thinking calmness leading to optimal results. Usually this comes from people who never accomplished anything.
The paper is the prime example of pseudo science masquerading as science.
by polnurfer
1 subcomments
- Also reduces your personal carbon footprint.
- The finding certainly chimes with my experience. A few deep breaths each with a slow release taking up to around twelve seconds almost always lowers my blood pressure sometimes by as much as 10 points with the attendant calmness thrown in. Although the BP effect is temporary, by habitually doing it, my BP even drops on a semi-permanent basis. Reports on this routine abound. If the goal here can be achieved, those with a BP problem will immediately appreciate the upside of this approach.
by iknownthing
0 subcomment
- I've never found it to make a difference
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