Stress that causes blood pressure and blood sugar to skyrocket... Try ‘this’ first to calm it down

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Diet and exercise are crucial elements of health management. Stress management is also an essential factor that should not be overlooked. Chronic stress is associated with heart disease, high blood pressure, diabetes, depression, and anxiety.

While calorie intake and exercise volume can be tracked, stress is difficult to measure and manage. Regular deep breathing is a helpful method in this situation.

 

The U.S. health and medical media outlet 'Everyday Health' introduced the effects and benefits of deep breathing. According to previous research, 60 to 80 percent of primary care visits are related to stress, but only 3 percent of patients receive help with stress management.

Experts state, “There is evidence that deep breathing can help improve chronic health conditions,” but add, “Breathing exercises are merely a complementary treatment, not a replacement therapy. Deep breathing should not replace medications or treatments recommended by doctors.”

Breathing exercises have no side effects and can be performed at any time of day. In particular, using breathing to reduce stress and improve concentration is considered a desirable method.

 

Deep breathing sends a signal to the body to relax.

 

Experts explain, “When under stress, the sympathetic nervous system is stimulated. This leads to stress-related symptoms such as faster breathing, increased heart rate, elevated blood pressure, anxiety, and physical tension.” Slowing down and taking deep breaths can prevent the overactivation of the sympathetic nervous system.

They say, “If you breathe deeply with the thought of filling your entire lungs with air while moving your diaphragm, your abdomen expands gently,” adding that “deep breathing slows the heart rate, lowers blood pressure, and relaxes muscles.”

Taking a deep breath activates the vagus nerve in the body. Since the vagus nerve is a major component of the parasympathetic nervous system responsible for rest and digestion, deep breathing improves one's mood and restores the ability to think rationally.

 

Health Benefits of Deep Breathing

Like exercise or meditation, practicing deep breathing regularly is beneficial. The health benefits of deep breathing are as follows:

 

Management of Depression and Anxiety Symptoms If stress disrupts your normal breathing rhythm, it can cause anxiety and other mental health problems.

In a small study, participants who learned 20 abdominal breathing exercises over eight weeks had significantly lower cortisol levels and considerably higher sustained attention compared to the control group. Cortisol, a stress hormone, is associated with an increased risk of various health problems, including depression and anxiety.

Blood pressure drops People who feel anxious can lower their blood pressure by up to 30 points by taking deep breaths. Consistent and regular practice is key to obtaining lasting benefits, including lowered blood pressure.

 

Improving the Quality of Life for Patients with Asthma and Chronic Obstructive Pulmonary Disease (COPD) Deep breathing is a non-pharmacological method that partially helps manage the disease in people with lung conditions such as asthma and COPD. For people with mild to moderate asthma, breathing exercises can help with hyperventilation symptoms, lung function, and quality of life.

Diaphragmatic breathing is used in COPD pulmonary rehabilitation programs to make the lungs more efficient and improve oxygen levels. The American Pulmonary Society advises, “It may take time to master this breathing, so start slowly and do not attempt it when you are out of breath.”

 

Relieves headaches by reducing tension Calming the sympathetic response through deep breathing can help relieve tension and alleviate headaches. Experts say, “Headaches can be improved by reducing tension in the neck and shoulder muscles through breathing.”

 

Reduce frequency and severity of fever According to research, high levels of cortisol are associated with hot flashes, a symptom of menopause. There is evidence that deep, slow breathing, 6 to 8 times per minute, can reduce hot flashes.

 

Alleviates Irritable Bowel Syndrome (IBS) symptoms Since tension can hinder digestion, deep breathing can aid in digestion. Experts state, “The physiological movement of the diaphragm can contribute to relieving tension in the digestive tract, which helps with symptoms of gastroesophageal reflux, constipation, diarrhea, and urinary urgency.”

 

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I've heard a lot about how deep breathing helps relieve tension,

A single breath can be a scary threat to blood pressure and diabetes

That is a good way to manage stress.