Stress + anxiety + panic 

Breathing is a regulator and indicator of the level of stress and arousal we are in. 

Both positive and negative emotions influence respiratory drive, however with conditions such as pain and anxiety there is an increased tendency to for irregular, shallow breathing. Psychological, mental and emotional influences can over-ride and dominate the influence of the brains control mechanisms for breathing and produce dysfunctional breathing patterns. Psychophysiological conditions that produce dysfunctional breathing include

  • hyperarousal

  • Chronic stress

  • Unresolved emotional issues

  • Mental health issues

  • An activated threat system

  • Trauma

  • Overwhelm

“The biological purpose of the aroused state is to allow an organism to ‘cope’ physiologically, behaviorally and emotionally with specific environmental demands. Arousal must be followed by a period of relaxation for homeostasis to be restored” (Sterling and Eyer 1988)

When there are repeated cycles of stress and arousal and when the bodies systems lack adaptive function, we can find ourselves in an overloaded and hyperaroused state and therefore not able to withstand future exposure to stress. And this is when we loose homeostasis and become dysregulated. 

The dysregulation of the homeostatic centre of the brain leads to reduced heart rate variability, balance disorders and other symptoms. This affects a persons fundamental wellbeing and produces anxiety and panic disorders. 

How can breathing therapy help? 

It is possible to use breathing to affect the brain and nervous system directly through modulation and attention to the breath. We can use breathing as a conductor, or organiser of the other oscillating systems. The simple act of paying sustained attention to breathing sensations with curiosity and without judgement can create the foundation to reduce arousal and begin to self regulate, bringing the self back into coherence. 

Optimal breathing is adaptive and responsive. We need to be able to appropriately adapt our breathing to whatever situation we are in. So just focusing on the relaxing states isn’t always the most appropriate breathing practice. By combining rate, rhythm and patterns of breathing between active and relaxing techniques, we can increase flexibility and have a greater ability to regulate and tolerate stressful states. 

Not all breathing techniques are equally effective for addressing stress and anxiety. For some, attention to the breath can be unpleasant and actually perpetuate breathing dysfunction. With the appropriate guidance and an individualised plan More Pathways can find an appropriate practice that works on the right breathing pathway for you. 

During a course of Integrative breathing therapy with More Pathways we aim to teach fundamental concepts that improve the effectiveness of breathing for self regulation which include

  • Interception (the accurate perception of bodily sensations)

  • Being with the breath as a pleasant sensation

  • Accepting and integrating unpleasant sensations

  • Flexibility of the breath

  • A sense of control

  • Coherence (A state of optimal function)

“Breath is the bridge which connects life to consciousness , which unites your body to your thoughts”

Ilse Middendorf 

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