Relaxing Breathing Methods: A Ranking
The fight, flight, freeze, and fawn responses are instinctive survival mechanisms that the brain triggers in response to perceived threats, whether real or imagined[1][2][3]. These responses, rooted in the autonomic nervous system, help the body react quickly to danger by preparing it for action[1][2].
While these responses are adaptive in life-threatening situations, they can become maladaptive when triggered too often by non-life-threatening stressors, such as work stress or relationship conflict[2][3]. Managing these responses involves recognizing triggers, calming the nervous system, and developing healthier coping mechanisms.
One technique linked to stress management and relaxation is Alternate Nostril Breathing (ANB), a yogic breathing technique that may help lower stress levels[4]. Studies have shown that ANB can activate the parasympathetic nervous system, promoting relaxation and counteracting the stress response[4][5].
Another technique is diaphragmatic breathing, which requires expanding the abdomen during breathing. This technique has been found to affect the body's 'anti-stress system' and help relax the body[6]. A study by Chen et al. (2017) investigated the effectiveness of Diaphragmatic Breathing Relaxation Training for reducing anxiety[7].
Sighing, a distinct deep breath, is related to feelings of relaxation, calmness, and serenity[8]. Breathing techniques can also affect the body's physiological states, such as heart rate and blood pressure, by activating the body's 'anti-stress system'[9].
The hypothalamus activates the body's stress system when perceiving a stressful situation[10]. Managing stress involves recognizing these responses, intervening with relaxation techniques to calm the nervous system, and addressing root causes through therapy or lifestyle changes[2][3].
Moreover, a study by Toussaint et al. (2021) assessed the effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in promoting psychological and physiological states of relaxation[11]. Another study by Perciavalle et al. (2017) explored the role of deep breathing on stress[12].
Furthermore, the study by Joshi et al. (2011) analyzed the Enhanced Wellbeing Amongst Engineering Students Through Nadi Shodhan Pranayama (ANB) Training[13]. The study by Balban et al. (2023) examined Brief structured respiration practices enhance mood and reduce physiological arousal[14].
The 'fight or flight' response is a natural survival instinct to stressful situations, while the 'freeze' and 'fawn' responses are other ways the body may react to stress[1][2]. However, in modern life, these responses can be maladaptive if triggered too often by non-life-threatening stressors[2][3].
In conclusion, understanding and working with these instinctive responses can help individuals move from automatic reactivity to mindful self-regulation, improving both mental health and interpersonal relationships[2][3][4]. By incorporating breathing techniques like ANB and diaphragmatic breathing into daily routines, individuals can better manage stress and promote relaxation.
Science plays a crucial role in understanding the body's responses to stress, such as the 'fight or flight', 'freeze', and 'fawn' responses, which are rooted in the brain and autonomic nervous system [1][2]. Enhancing health-and-wellness, particularly mental-health, involves managing these responses through techniques like Alternate Nostril Breathing (ANB) and diaphragmatic breathing, both of which can activate the body's 'anti-stress system' [4][6].
