SAEDNEWS: Rising stress levels cause a surge in cortisol, pushing the body into a “fight-or-flight” state—a response that can lead to poor sleep, slowed digestion, and other health issues.
According to the psychology service of Saed News, as reported by Hamshahri, there is a proven method to reduce stress that requires no special tools or products—it works simply through breathing.
Ample evidence shows that mindful, controlled breathing techniques—often focused on slowing the breathing rhythm—can stimulate the vagus nerve. Rob Ria, a breathing therapy specialist, explains: “Breathing therapy is a science-based method that uses breath to regulate the nervous system and improve physical and mental health.” Studies indicate that slow nasal breathing increases oxygenation, calms stress responses, and enhances focus, emotional resilience, and sleep quality.
Research also suggests that incorporating breathing techniques into a daily routine can quickly lower cortisol levels. Ria recommends three simple exercises that are easy to integrate into everyday life:
Coordinated Breathing for Immediate Response
Inhale for five seconds, exhale for five seconds, for five minutes daily. This technique synchronizes heart and brain rhythms and, by activating the parasympathetic nervous system, can reduce cortisol levels by 20 to 30 percent.
4-7-8 Method Before Sleep
Inhale for four seconds, hold for seven, exhale for eight, and repeat four times. In under two minutes, this exercise increases vagal tone and reduces acute stress.
Diaphragmatic Breath Holding to Lower Cortisol
Inhale deeply from the diaphragm for four seconds, hold for four seconds, then exhale slowly for six to eight seconds. Repeat five to eight cycles. This exercise maximizes oxygen absorption, reduces stress, and lowers heart rate.
