#1 Stress Hack And Top Tips To Reduce Anxiety
There are many tips to reduce anxiety and stress, but there is one that should always be your immediate go to, before the other science backed techniques discussed in this article.
Stress and anxiety have become significant public health concerns, with research indicating a steady rise in stress-related disorders. As well as a decline in overall mental health, stress has an economic impact, and has become an immense burden on healthcare systems. With the body and mind inextricably linked, mental stress can manifest as physical stress and vice versa, causing tension in the body, negative emotions, and detrimental coping mechanisms.
- A comprehensive study published in BMC Public Health in 2024 showed how daily emotional stress has significantly worsened worldwide, with variations across different countries.
- Additionally, a 2021 article in Psychology Today discusses the global rise in depression and anxiety, noting a significant increase in prevalence for both disorders.
- A 2021 study published in JAMA Network Open found that anxiety levels had increased by nearly 25% globally due to modern lifestyle pressures and socioeconomic factors.
Given the physiological and psychological impact of chronic stress or anxiety, it is crucial to adopt evidence-based techniques to mitigate its effects.
Probably the most scientifically supported methods for stress reduction is yogic breathing or deep breathing. This practice should be the first port of call when experiencing stress or anxiety, as it has been shown to rapidly activate the parasympathetic nervous system, decrease cortisol levels, and improve heart rate variability, all of which contribute to a more stress-free life. Most importantly it is free, instant, and under our control, meaning it can become an immediate autonomous response that we can turn into a natural habit, as soon as we start to feel the symptoms of stress or anxiety appear.
The Science Behind Deep Breathing
Research has demonstrated that yogic breathing, also known as full or deep breathing, plays a crucial role in reducing physiological markers of stress. A study published in Frontiers in Psychology (2017) reported that individuals who practiced deep breathing for 10 minutes showed significant reductions in heart rate and blood pressure, indicating an immediate calming effect. Another study in Behavioral and Brain Functions (2018) highlighted the role of diaphragmatic breathing in enhancing cognitive performance and emotional regulation by increasing oxygenation to the brain.
When stress triggers the body’s fight-or-flight response, breathing becomes shallow and rapid, perpetuating a cycle of tension and anxiety, from the repetitive activation of the sympathetic nervous system. Deep abdominal breathing interrupts this cycle by activating the parasympathetic nervous system and stimulating the vagus nerve, which is responsible for promoting relaxation and homeostasis. Therefore, if one is seeking ways to reduce stress, this technique should be prioritized above all others due to its immediate efficacy and ease of implementation.
How to Perform Deep Breathing
For a more in depth explanation of deep breathing, click on our previous article ‘A Deep Breath Is Not A Big Breath: How To Breathe Correctly‘.
For a quick summary on how to perform yogic breathing, follow these steps:
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- Relax your shoulders back to open your chest, straighten your spine, and place one hand on the side of your torso and the other on your abdomen.
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- Inhale Through Your Nose: Breathe in slowly and deeply through your nose.
- Focus on drawing the breath down to your abdomen, allowing it to expand like a balloon.
- You should then feel your chest and whole torso inflate in all directions.
- With the abdomen expanding, the diaphragm is descending, increasing the amount of oxygen inhaled and slowing down the breath.
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- Exhale Fully: Breathe out slowly through your nose, allowing your chest then abodmen to deflate completely.
- As you exhale, draw the belly button back towards the spine, which lifts the diaphragm so it can push all the air from the lungs up and out through your nose (or mouth if needed).
- Continue and repeat whenever you can.
Additional Evidence-Based Tips to Reduce Anxiety
While deep abdominal breathing is the most immediate and scientifically supported method, complementing it with other strategies can further reinforce stress management. Here are some additional tips to reduce anxiety, supported by scientific literature:
1. Progressive Muscle Relaxation (PMR)
A study in Applied Psychophysiology and Biofeedback (2019) found that PMR, which involves systematically tensing and relaxing different muscle groups, significantly reduces stress markers. By addressing muscular tension directly, it provides additional relief from tension when used alongside deep breathing. Click on the image for a 14 mins PMR practice with Charlie.
2. Mindfulness and Meditation
Research in JAMA Internal Medicine (2014) suggests that mindfulness meditation can lower anxiety and depressive symptoms by enhancing emotional regulation. Combining meditation with controlled breathing amplifies its benefits.
3. Physical Activity and Stretching
Regular physical activity, including moderate forms like yoga and walking, has been shown to lower cortisol levels and improve mood. A review in Frontiers in Psychology (2013) discusses the anxiolytic effects of exercise, as effective ways to prevent stress and maintain overall well-being.
4. Sleep Hygiene and Dietary Adjustments
Inadequate sleep and poor dietary choices can exacerbate stress responses. Reducing caffeine intake and following a balanced diet rich in omega-3 fatty acids have been associated with better stress management. A review in Nutrients (2016) highlights the role of omega-3 fatty acids in reducing anxiety, helping to sustain a stress-free life.
Conclusion: Prioritizing Deep Breathing
Given the wealth of scientific evidence supporting its effectiveness, deep breathing should be the primary intervention for stress and anxiety management. Unlike other stress-relief techniques that may require external resources, time, or significant lifestyle adjustments, this method is accessible, immediate, and highly effective. By incorporating deep breathing into daily routines, individuals can cultivate a tension-free life and significantly improve their mental resilience. Of all the tips to reduce anxiety or stress, deep breathing is the #1 most beneficial, and the first you should call upon.
For those seeking ways to reduce stress effectively, prioritizing yogic breathing is the most scientifically sound and practical choice. Future research continues to explore its benefits, but its current evidence base firmly establishes it as the foremost strategy for achieving lasting mental and physical balance.
For a chance to reduce anxiety and the onset of burnout with Charlie, please use the Indiv Yoga Contact page to inquire about corporate seminars or book her popular 4 days Yoga and Meditation Spa Retreat on Lake Schwarzsee.
