Stress can take its toll on your mental and physical health, including your heart health, but there are breathing techniques to buffer yourself from it! When you’re less focused on your breathing, it’s typical to breathe erratically—especially when you face the stressors of day-to-day life. In turn, your heart rate can become less rhythmic, causing your heart to not function as well.
But when you have longer, slower exhales—breathing at about 4-second-inhale and 6-second-exhale paces—your heart rate rhythmically fluctuates up and down. This rhythmic variability in heart rate mirrors your inhales and exhales so that you have maximum heart rate at the end of the inhale and minimum heart rate at the end of the exhale. More importantly, this physiological shift could help you feel less stressed, anxious, or depressed—and experience better heart health.
It’s easy to go through the motions of breathing while absorbed in your own thoughts; instead, take notice of your breathing and other body sensations. Regularly tuning in to your body sensations could help you feel more resilient and ready to:
- Adapt to change
- Deal with whatever comes your way
- See the brighter, or funnier, side of problems
- Overcome stress
- Tolerate unpleasant feelings
- Bounce back after illnesses, failures, or other hardships
- Achieve goals despite obstacles
- Stay focused under pressure
- Feel stronger
Visit HPRC’s Performance Psychology section for paced breathing MP3s and additional mind-body exercises. Start training your breathing and becoming more mindful today!