There are several reasons for this. For one, body image harms respiration in our culture. For example, a flat stomach is considered attractive, so women (and men) tend to hold in their stomach muscles. This interferes with deep breathing and gradually makes shallow "chest breathing" seem normal, which increases tension and anxiety.
Health problems are one result. A prime example is high blood pressure, a significant risk factor for heart disease. The stress response also suppresses the immune system, increasing susceptibility to colds and other illnesses. Moreover, the buildup of stress can contribute to anxiety and depression.
The term "fight or flight" is also known as the stress response. It's what the body does as it prepares to confront or avoid danger. When appropriately invoked, the stress response helps us rise to many challenges. But trouble starts when this response is constantly provoked by less momentous, day-to-day events, such as money woes, traffic jams, job worries, or relationship problems.
Deep breathing benefits
Breath focus is a common feature of several techniques that evoke the relaxation response. The first step is learning to breathe deeply. Shallow breathing limits the diaphragm's range of motion. As a result, the lowest part of the lungs doesn't get a total share of oxygenated air. That can make you feel short of breath and anxious.
Deep abdominal breathing encourages full oxygen exchange — the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilize blood pressure.
Deep breathing also goes by diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration. When you breathe deeply, the air coming through your nose fully fills your lungs, and the lower belly rises.
Practicing breath focus
Breath focus helps you concentrate on slow, deep breathing and aids you in disengaging from distracting thoughts and sensations. It's beneficial if you tend to hold it in your stomach.
First steps. Find a quiet, comfortable place to sit or lie down. First, take a normal breath. Then try a deep breath: Breath in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Next, let your abdomen expand fully. Now breathe out slowly through your mouth (or your nose, if that feels more natural).
Breath focus in practice. Once you've taken the steps above, you can move on to the regular course of controlled breathing. As you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax.
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