Breathing Techniques for Progressive Relaxation

Breathing is one of the most direct and powerful ways we can influence our nervous system and emotional state. Slow, calm breathing has long been associated with relaxation and wellbeing, while rapid, shallow breathing is commonly linked with anxiety, stress, and heightened arousal.

In progressive relaxation practices, two main categories of breathing techniques are commonly used: attention-focused breathing and breath regulation (pranayama). Each works through a different pathway, and together they form a strong foundation for calming both body and mind.

1. Attention-Focused Breathing

Attention-focused breathing includes practices that emphasise awareness of the breath rather than deliberately changing its speed or depth. Examples include mindful breathing and breath counting.

In these techniques, the breath is allowed to remain natural and unforced. The key mechanism is attentional: the mind is gently anchored to the sensations of breathing or to the counting of each inhale and exhale. This helps disengage from repetitive or ruminative thought patterns, brings awareness into the present moment, and gradually settles mental agitation.

While these practices can also promote physical relaxation, their primary effect is cognitive. They calm and stabilise the mind by training attention, rather than directly altering the cardio-respiratory rhythm.

2. Pranayama (Breath Regulation)

Pranayama, or breath regulation, involves consciously altering the rhythm and pattern of breathing. This may include slowing the breath, lengthening inhalations and exhalations, or gently pausing between them. Examples include diaphragmatic breathing and many traditional yogic breathing practices.

Pranayama has a direct physiological effect on the cardio-respiratory system. It strongly stimulates the parasympathetic nervous system — the “rest and digest” branch of the autonomic nervous system — which counteracts the stress-driven sympathetic response.

Research shows that slow, steady breathing can:

• Increase parasympathetic activity and reduce sympathetic activity

• Lower heart rate

• Reduce systolic and diastolic blood pressure

• Decrease perceived stress

At the level of the brain, breath regulation is associated with increased alpha wave activity and reduced theta activity. This pattern corresponds to a state of calm alertness and has been linked with reductions in anxiety, depression, and anger.

From a longer-term health perspective, yogic breath regulation practices have also been shown to reduce oxidative stress, suggesting a protective effect against free radicals and support for overall cellular health.

How the Two Approaches Work Together

• Attention-focused breathing works primarily through cognitive and attentional pathways, training the mind to become steady and present by observing the breath.

• Pranayama (breath regulation) works mainly through physiological pathways, directly influencing the heart, lungs, and autonomic nervous system to activate the parasympathetic response.

In progressive relaxation, these approaches are often combined. Attending to the breath calms the mind, while consciously regulating the breath calms the body. Together, they support deep relaxation, emotional regulation, and a greater sense of overall wellbeing.

If this has inspired you to explore how breath can enhance your yoga practice and daily life, feel free to contact me to find out more.

References

Saoji, A. A., Raghavendra, B. R., & Manjunath, N. K. (2019). Effects of Yogic Breath Regulation: A Narrative Review of Scientific Evidence. Journal of Ayurveda and Integrative Medicine, 10(1), 50–58.

Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353.