Caught in the Cycle of Overthinking?

Uncover the Link Between Stress and Breathlessness—and How to Reset.

Have you ever caught yourself in a deluge of repetitive thoughts, gripping, planning, and rehearsing conversations or outcomes (many of which never come to pass) in your mind? Oftentimes, we’re shallow breathing or hyperventilating when in this state of mind. The breath can easily reflect our inner state.

Research suggests that shallow breathing can increase stress and anxiety, as well as adversely affect cardiorespiratory health, memory, immune function, and sleep patterns. When we breathe shallowly, our body is often in a state of fight-or-flight, even when there’s no real threat. This can create a cycle of unease and stress that's hard to escape. Conscious breathing can facilitate a more mindful approach to experiencing these emotions, repetitive thoughts, and the stress response.

Shallow breathing involves taking quick, short breaths that do not fully engage the diaphragm. It’s often associated with heightened emotional unease and tension. Here’s how shallow breathing fits into the stress and trauma context:

1. Stress Response: When we’re stressed or anxious, we often switch to shallow breathing as part of our body's "fight or flight" response. This type of breathing can exacerbate feelings of anxiousness and make it harder for the body to calm down.

2. Impact on the Body: Shallow breathing reduces the amount of oxygen that reaches the lower parts of the lungs, which can lead to less efficient gas exchange and increased levels of carbon dioxide in the blood. This can cause feelings of dizziness, tension, and even heightened stress.

3. Cycle of Stress: Shallow breathing can perpetuate the stress cycle by maintaining a state of heightened arousal and anxiousness. It can also contribute to a sense of disconnection from the body and escalate feelings of panic or unease.

4. Breath Awareness and Regulation: Being mindful of and regulating your breath can help break this cycle. Deep, slow breathing engages the diaphragm and can activate the parasympathetic nervous system, which helps to calm the body and mind. Techniques such as deep breathing, 3-part breath, exercises, meditation, and conscious breathing can be effective in managing stress and trauma responses.

The next time you find yourself caught up in mind-racing, unwelcome thoughts, notice if your breath becomes shallow. Shallow breathing can maintain or amplify stress and anxiousness. To help bring yourself back to the present moment, you might find it soothing to repeat this short mantra by Vietnamese monk and writer Thich Nhat Hanh as you breathe:

“Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.”

― Thich Nhat Hanh, Being Peace

Addressing breathing patterns can be a powerful tool in managing stress, and promoting better inner and outer harmony. Breathwork techniques emphasize deep, diaphragmatic breathing, which fully engages the lungs and diaphragm. This can help counteract the shallow breathing that often accompanies stress and overwhelm.

Regular practice can improve emotional regulation, and resilience, and can provide profound insights into one’s thoughts, feelings, behaviors, and patterns. If you would like to deepen your relationship with the breath, please consider exploring breathwork options.

Caught in the Cycle of Overthinking?

Book an appointment or email with questions.