My quest for deep breathing exercises as a form of CAM therapy begins with the overwhelming battle of stress and is furthered by the innate desire to develop a more grounded and strong self. I was forced to look for a different lifestyle produced by the frantic gait of modern life, job impulses, and private commitments. Therefore, considering a holistic approach to dealing with stress became my priority. Continuous psycho-emotional attacks, unstable sleep cycles, and the impending sense of physical tiredness led to me urgently looking for a validated and durable answer. Gauging the weaknesses and likely adverse effects of the traditional stress management methods, I ascertained that there is a need for an approach to curb the problem instead of only dealing with its aftermath. Extremely curious about the interconnectivity of body and mind, I have always been keen to use breathing as a psychological intervention method benefiting individuals to improve their emotional regulation and relaxation. The prospect of deep breathing exercises, targeting the sympathetic nervous system and stress resilience, drew me in, even though this alternative therapy should not bypass deliberate search. The stress that will never diminish and the burning interest in deep breaths as the source of positive transformation became the starting point for exploring a healthy way of life that could improve the state.
Reason for the CAM therapy: Research and personal recommendation
I have chosen to try breathing exercises because I have conducted extensive research,h and there was a convincing personal recommendation. At first, I discovered a wide range of CAM methods addressing chronic stress, exploring possible solutions for better health in these stressful times. Among the mechanisms I researched, breathing stood out due to its extensively researched benefits on homeostasis in the body’s physiological and psychological stress levels, specifically on the autonomic nervous system.
Also, the formidable role played by the recommendation of my friends and family members who had experienced the positive effects of the deep breathing exercise could not be understated. Listening to the stories of people who reported feeling less stressed, emotionally more stable, and generally healthier was uplifting for me, as this also fits with my experience of being in pain. These endorsements have boosted the morale to believe in this method of deep breathing to the extent that it can be used as an alternative CAM therapy for stress management. The dual confirmation from scientific literature and trusted personal connection make a compelling case for trying deep stop exercises. This revelation of clinical data and the testimony of successful cases genuinely stimulated my confidence in CAM therapy. They added to my belief in including deep breaths within my daily routine to solve my stress issue using the evidence-based and personally approved method.
Engagement in CAM therapy
During my deep breathing exercises, which aimed at stress management, I built a practical plan for daily deep breathing practice involving commitment and structure. I set out to an at least 15-minute breathing session in the morning and the evening, involving exercises of diaphragmatic breathing and mindfulness skills. The desired goal was furthered through meticulous planning of choosing particular points of time, which was merging such sessions with my regular routine, thereby establishing regularity and appropriateness of the implementation. I opted for something I knew would work, including locating myself in a serene corner away from disturbances to allow me to relax my breathing. With my accent on diaphragmatic breathing, I could breathe more into the depth that mitigated anxiety and activated the parasympathetic nervous system. As mindful breathing was putting one’s whole focus on every breath with every breath, this, coupled with the meditating part of the exercise, made this variation even more meditative.
Interestingly, these classes, which were sustained at the required intensity, amounted to about 90 sessions this month. The duration and frequency were intentionally, hopefully, carefully selected to allow for a thorough examination of the effectiveness of the therapy in the long run. Through the frequent application of deep breathing techniques coupled with the power of focused attention and deliberateness, I intended to engender lifelong and profound effects on my level of stress and general wellness. The fact that my constant interactions with an artificial intelligence agent would be structured and regularly offered good support for me to access the positive results of deep breathing as a CAM therapy for stress relief.
Type of CAM therapy: Deep Breathing Therapy
At the core of my discovery of CAM modalities for managing stress is the practice of deep breathing, which is thought to have a profound effect on the intimate connection of breath, physiology, and mental state. Different approaches are used in this CAM treatment. The main aim is influencing the autonomous nervous system to calm and reduce stress. The scientific essence of deep breathing techniques is their ability to affect the balance between the sympathetic and parasympathetic nervous systems and provide a non-medicated and holistic approach to being relaxed.
Breathing using the diaphragm, which is one of the deep breathing exercise techniques, involves the activation of the primary muscle that is used for breathing.1 This method is based on the concept of abdominal breathing, which allows the lungs to be fully contracted and the diaphragm to contract well by taking slow, deep breaths through the nose. The subsequent inhalation is a skillful, involved step that is followed by the exhalations that are made deliberately and extended, and this brings forth the relaxation response due to the activation of the parasympathetic nervous system. Mindfulness is also significant as it accompanies diaphragmatic breathing by providing an into-the-moment awareness and concentration on the breath.2 This approach prepares an optimal mind for adrenaline reduction and self-regulation.
From a scientific perspective, the effectiveness of deep breathing in stress management has been proven by various studies. One study by Birdee et al.3 explored slow breathing for reducing stress: The effect of extending exhalation. Based on their findings, the scientists concluded that diaphragmatic breathing causes an increase in HRV, which reflects autonomic nervous system flexibility. High HRV registers stress response adequacy as sympathetic (fight-flight) and parasympathetic (rest-digest) mode dominance switching happens faster. Moreover, Fincham et al. four systematically reviewed the effect of breathwork on stress and mental health: A meta-analysis of randomized controlled trials. The assessment was a combination of different deep breathing techniques: diaphragmatic breathing, mindful breathing, etc. It was clearly shown that stress and anxiety levels were all reduced in several populations, implying that deep breathing exercises can be broadly applied to foster emotional wellness.
Furthermore, another study by Li et al.5 researched Neural correlates of breath work, mental imagery of yoga postures, and meditation in yoga practitioners: a functional near-infrared spectroscopy study. Researchers were able to locate brain regions linked to self-awareness, attentiveness, and emotional regulation. These neuroscientific findings corroborate that deep breathing combined with mindfulness practice may lead to brain structure and function changes that ultimately augment stress resilience.
The deep breathing exercises were chosen because they could affect the autonomic nervous system, and the physiological responses to stress were the focus. Along with the respiratory diaphragmatic breathing pattern, the combination of mindful practices is intended to bring this synergistic effect of physical and mental relaxation. The scientific bases of CAM therapy serve as building blocks for my research, and the pursuit of the holistic path of stress reduction becomes the main focus. Findings from the research prove to be a testament to the adaptability and effectiveness of deep breathing exercises in dynamically varying contexts. The working sectors, including clinical and self-directed wellness sessions, include constant stress reduction and emotional well-being support.6 I did a series of deep breathing exercises daily for a month. These exercises aimed to understand how I felt the effects of scientific research in this area—chronic stress.
The practice of proper deep breathing techniques was explored thoroughly and systematically throughout the 90 sessions, spanning a total of 90 minutes altogether. Daily devotion to CAM therapy aimed at maintaining and accumulating the results to alleviate stress successfully. The daily sessions were designed based on recommendations in the scientific literature, thus evaluating therapy seen to be systematic and rigorous. Through my experience with the deep breathing exercises, I have discovered that I had reduced stress levels, mood improvement, and an enhanced sense of wellness. I recognize the impact of deep breathing meditation through the stress scale results, demonstrating the therapeutic value of deep breathing for stress management. What I saw time and again in my entry journal gave me further evidence that breathing exercises, which I took as part of the daily routine, proved to be a source of stress resilience for a long time.
Evaluation of the CAM therapy
I designed a multicentered assessment scheme to rigorously evaluate the deep breathing exercises in managing chronic stress response. A daily journal worked as a qualitative measure to get details beyond numbers, capturing intangible items. Journaling provided a way to record mood swings, significant stressors, and changes in mental alertness and emotional balance. The journaling discipline aims to contextualize the daily fluctuations and factors that may be stressors.7 Along with the qualitative data, a stress rating scale (numerical) was used at the project’s start and close to determine how stressed individuals were numerically. To start with, my stress level was seven on a stress rating of 10. For the one-month chosen experiment, the order decreased steadily, reaching the improved ranking of 3 out of 10. This measurable factor became an objective indicator of how deep breathing exercises’ contemplative aspect helped me regulate my stressfulness. Another aspect of the evaluation is to monitor the number and intensity of tension headaches, one of the bodily stress symptoms. The first survey showed a recurring headache feature, with an average of three headaches per week. The more I incorporated deep breathing practice into my daily activities, the less often I experienced stress headaches. By the end of the semester, stress headaches had become a thing of the past.
The summation made after the comprehensive analysis established that deep breathing exercises are successful. The diaries revealed a startling level of complexity in the interaction between external factors and the consequent effects on mood and mental health, which, among other things, uncovered the daily volatility of mood and mental well-being. Correspondingly, the qualitative data illustrates a remarkable decrease in the stress level experienced and a notable improvement in physical symptoms, mainly tension headaches. The merging of the quantitative and qualitative data ensures that the regular performance of deep breathing exercises helps me successfully manage chronic stress as a CAM treatment.
Personal experience with CAM therapy
Deep breathing exercises as CAM therapy are immersive, and my mitigation of chronic anxiety has improved, bringing tangible and positive results in my experience. The complex assessment, through the combination of the quality and quantitative indicators, has shown the effectiveness of this therapeutic approach. The twenty-scale stress rating begins at 7, but by the end of the project, it has been significantly reduced to 3. Simply put, the majority of the frequent tension headaches, which initially occurred three times a week, reminded the physical benefits of deep breathing, through which stress-related symptoms can be relieved. This journaling was not far from being priceless in that it gave a greater depth of the relationship between external stress and inner responses. The medical practitioners documented that deep breathing positively affected the overall state of emotions, mood, and mental clarity. The joint data from qualitative and quantitative methods produced a compelling demonstration of the success of the therapy.
With the daily stress reduced immensely, I genuinely endorse deep breathing exercises to others looking into a natural and integrative approach to stress management. This month-long Experience with Virtual CAM Therapy revealed a determination to continue this treatment along with my day-to-day activities. The uninterrupted lowering of the stress level and the noticeable augmentation of a higher sense of well-being indicate that alternative medicine can help enhance resiliency and healing. Through this project, I have come to hardly question my previous stance on the role of CAM therapies, which is now to act as an adjunct and not as a substitute for conventional healing methods. The effectiveness of deep breathing in managing chronic stress underpins the significance of investigating whole-body methods that consider the close association of mind and body. CAM with deep breathing, highlighted as evidence-based, has been proved by scientific research. Therefore, people’s confidence in CAM therapies’ ability to promote general health and well-being has increased.
Conclusion
In conclusion, using deep breathing exercises and other medicines to manage stress has been game-changing. The creative method of self-assessment, illustrating the quantitative assessment done through journaling and the qualitative examination done through stress ratings, clearly displayed the practicality of the holistic approach. The depression in stress levels accompanied by the rare occurrence of tension headaches testifies to the high effectiveness of deep breathing exercises in the process of well-being promotion. Such a positive outcome gives me the assurance that CAM has the scientific evidence to back the efficacy of the particular treatment and strengthens my resolve to continue using it every day. Through the given project, my stress management has found personal relief, and my perspective on CAM has been modified regarding its role as a crucial aspect of holistic healing. This outcome underlines the prospect of an integrative health approach, wherein traditional and unconventional methods merge to create a mind-body connection beyond symptomatic management.
References
- Bentley, T. G., D’Andrea-Penna, G., Rakic, M., Arce, N., LaFaille, M., Berman, R., … & Sprimont, P. Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sciences. 2023. 13(12), 1612. https://doi.org/10.3390/brainsci13121612
- Laborde, S., Allen, M. S., Borges, U., Dosseville, F., Hosang, T. J., Iskra, M., … & Javelle, F. Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis. Neuroscience & Biobehavioral Reviews, 2022. 138, 104711. https://www.mdpi.com/2227-9032/11/24/3140#
- Birdee, G., Nelson, K., Wallston, K., Nian, H., Diedrich, A., Paranjape, S., … & Gamboa, A. Slow breathing for reducing stress: The effect of extending exhale. Complementary therapies in medicine, 2023. 73, 102937. https://doi.org/10.1016/j.ctim.2023.102937
- Fincham, G. W., Strauss, C., Montero-Marin, J., & Cavanagh, K. Effect of breathwork on stress and mental health: A meta-analysis of randomized controlled trials. Scientific Reports, 2023. 13(1), 432. https://doi.org/10.1038/s41598-022-27247-y
- Li, X., Zhou, Y., Zhang, C., Wang, H., & Wang, X. Neural correlates of breath work, mental imagery of yoga postures, and meditation in yoga practitioners: a functional near-infrared spectroscopy study. Frontiers in Neuroscience, 2023. 18, 1322071. https://doi.org/10.3389/fnins.2024.1322071
- Jyskä, I., Turunen, M., Chaychi Maleki, A., Karppa, E., Palmu, S., Viik, J., … & Puura, K. Effects of Using Guided Deep Breathing Exercises in a Virtual Natural Environment to Reduce Stress during Pediatric Treatment. In Healthcare. 2023. (Vol. 11, No. 24, p. 3140). MDPI. https://www.mdpi.com/2227-9032/11/24/3140#
- Bokk, O., & Forster, B. The effect of short mindfulness meditation on somatosensory attention. Mindfulness, 2022. 13(8), 2022-2030. https://doi.org/10.1007/s12671-022-01938-z
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