By Ms Pargavi R, Psychologist, Trichy

Breathing is something we all do every day and perhaps we human beings take for granted, but consciously paying attention to our own breath and practicing breathing is said to be meditation — which can help us in a variety of ways, from helping regulate blood pressure to boosting our mood.

Air contains nitrogen, carbon dioxide, and oxygen, with oxygen being essential for survival. Breathing is the automatic process of taking in oxygen and expelling carbon dioxide, facilitated by the autonomic nervous system. The average person repeats this entire process between 1700 to 24000 times a day.

When a person is stressed, the body triggers a “fight or flight” response, increasing heart rate and oxygen intake. However, stress can lead to rapid, shallow breathing (hyperventilation), which reduces oxygen to the brain, impairing focus and cognition. Controlled breathing, like deep diaphragmatic breathing, improves oxygen levels, activates the parasympathetic nervous system (promoting calmness), and counters stress hormones. Breathing patterns also reflect emotions. Research studies say that changing breathing could actually influence brain activity associated with perception, cognition, behavior, and emotion. Various breathing techniques can regulate emotional and mental states effectively.

Diaphragmatic Breathing (Belly Breathing)

  • Sit or lie down in a comfortable position
  • Place one hand on your chest and the other on your belly
  • Inhale deeply through your nose, allowing your belly to rise while keeping your chest still
  • Exhale slowly through your mouth, letting your belly fall
  • Duration: Practice for 5–10 minutes

Box Breathing

  • Inhale through your nose for 4 seconds
  • Hold your breath for 4 seconds
  • Exhale through your mouth for 4 seconds
  • Hold your breath for another 4 seconds
  • Duration: Repeat for 1–5 minutes

4-7-8 Breathing

  • Inhale through your nose for 4 seconds
  • Hold your breath for 7 seconds
  • Exhale slowly through your mouth for 8 seconds
  • Duration: Practice for 4 cycles, gradually increasing over time