Numerous studies currently show that depression can be worsened by stress. But do you know how this works in your body?
In a stressful situation, there is an increase in the secretion of a hormone called cortisol, commonly known as the stress hormone. Cortisol has important functions in regulating systems in our body, such as the immune system, and when dysregulated, it can make you more susceptible to illness.
Beyond all this, experimental studies indicate that cortisol can harm neuron health, altering the architecture of neural circuits, which can modify the brain's own anatomy, including a reduction in the size of the hippocampus—a fundamental area for the action of antidepressant medications.
This means that even when taking medication to manage your symptoms, stress is a factor that must be considered as it may be interfering with the medication's effectiveness. The good news is that deep breathing techniques can be very helpful in reducing your stress and, consequently, your symptoms.
Many people think they know how to breathe, but few are truly aware of their breathing. In a stressful situation, we tend to breathe faster and more shallowly, which triggers various other symptoms.
Deep and complete breathing can bring you an immediate sense of calm, muscle relaxation, increased concentration, and balance. Not to mention, of course, lowering your stress levels.
To reap all these benefits, I will introduce you to 2 exercises that should be included in your routine. Yes, every day.
Diaphragmatic Breathing
The easiest way to practice deep breathing is through diaphragmatic breathing.
To put it into practice, simply follow these instructions:
- Place one hand on your chest and the other hand on your belly
- Inhale slowly through your nose, letting the air flow toward your belly. The hand on your chest remains practically still while only the hand on your belly rises.
- Exhale slowly through your mouth, emptying your belly. The hand on it will return to its original position.
- Repeat the breathing from step 2
Practice this exercise for 5-10 minutes every day at whatever time is most convenient for you, or if needed, during a stress episode to calm down.
4/7/8 Technique
The 4/7/8 technique is a breathing exercise in which you inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.
To put it into practice, simply follow these instructions:
- Find a quiet and comfortable place to sit and relax.
- Sit comfortably on a cushion or chair with your shoulders relaxed and your hands gently crossed over your belly.
- If possible, inhale and exhale through your nose. Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. If you find it difficult to exhale for that long, start with 3/5/6 seconds and gradually increase, but only continue to where it feels comfortable for you. The most important thing here is to exhale longer than you inhale.
- When you breathe, try to do so through your belly (diaphragm) and not through your chest. If you are doing this correctly, your shoulders will remain still and your belly will expand and contract as you breathe.
- After keeping your shoulders still and relaxed without effort, it's a good idea to close your eyes and try to visualize the numbers in your mind to help you focus completely on your breathing.
This exercise should also be practiced every day for 5-10 minutes.
Try taking a few breaths using the tool below to see what it's like:
Our suggestion is that you start slowly, with 5 minutes if possible, and add 1 minute per day as you feel more comfortable. A gentle alarm (or a timer) can help you keep track of the exercise times.
- https://www.saude.ce.gov.br/2021/05/28/respirar-corretamente-melhora-a-capacidade-funcional-dos-pulmoes-e-traz-beneficios-a-saude-confira-dicas/#:~:text=%E2%80%9CA%20respira%C3%A7%C3%A3o%20promove%20relaxamento%20muscular,corporal%20e%20autoconceito%E2%80%9D%2C%20indica.
- https://www.mirecc.va.gov/visn16/docs/therapists_guide_to_brief_cbtmanual.pdf↩
- https://www.saude.go.gov.br/biblioteca/7598-estresse↩
- https://drauziovarella.uol.com.br/drauzio/artigos/estresse-e-depressao-artigo/#:~:text=A%20persist%C3%AAncia%20do%20estresse%20altera,a%20a%C3%A7%C3%A3o%20das%20drogas%20antidepressivas.