The relevant chapter of the Pomerantz book addresses a stress management strategy and boosts deep breathing exercises. It investigates all the possible ways to alleviate stress and pays special attention to the significance of dialectic breathing in stress reduction. This method is not about breathing almost persistently but engaging the diaphragm purposefully, which eases the tensions and switches on the parasympathetic nervous system, thus stopping the action of the previously described body function (Pomerantz, 2023). Diaphragmatic breathing is a technique where individuals can control their breathing; thus, there is an observed reduction in activation of the sympathetic system, which is the WAR system (Wound, Automatic, Response). Individuals can trigger this sense of tranquillity and activate their natural mechanisms through slowing down and rhythmic breathing, leading to more efficient stress management. This chapter explicitly explains that diaphragmatic breathing is a potent tool for stress relief and its ability to improve one’s general health condition.
In the study, it was decided to discover how much deep breathing practices helped decrease stress. The researchers hypothesized that the participants would show a decline in physiological parameters of stress while showing a rise in feelings of relaxation. Furthermore, we must outline the hypothetical efficiency of deep breathing exercises in stress relief procedures. Deep breathing was viewed as a stress management tool from two distinct angles as the researchers considered subjective and objective ways to measure stress to provide comprehensive insights into the efficacy of deep breathing techniques for stress management (Perciavalle et al., 2017). They expected that the findings would show the participants who practice regular breathing exercises and the depiction of physiological changes associated with reducing stress response, such as heart rate and cortisol level decrease. Besides, stress management constituted another primary objective of the study: to discover deep breathing exercises as a viable and handy coping skill.
The researchers have thereby aimed to conduct a thorough empirical investigation, which will provide the basis for an evidence-based recommendation that deep breathing can be added to the mixture of stress management strategies, thus improving individuals’ capacity to deal with the numerous negative implications of stress in their daily lives.
The sample size (50) of the participants aged between 18 and 50 years was due to use for the study. The intervention established the following scenarios to ensure a fair selection process: the first group did the deep breathing exercises, and the other didn’t. By the strict principles specified in the protocol, researchers took into account numerous factors that could eventually affect the experiment. The initial stage of the intervention process involved completing pre-intervention surveys by all the participants to provide each individual’s personal stress situation. Thinking through the 1-month intervention period, subjects in breathing space practice have managed to precisely do the deep breathing exercises for 20 minutes a day. However, the control group did not focus on any specific stress management method (Perciavalle et al., 2017). The investigators not only recorded their stress levels by individuals but also PTSD physiological data like heart rate and cortisol levels as objective measures of their stress. The study was conducted using comprehensive methods, and it helped to assess not only the subjective feelings of stress but also allowed us to analyze the changes in the physiological responses associated with deep breathing. Achieving this goal was steered by employing a randomized controlled trial design and collecting both subjective and objective data to increase the probability of obtaining strong evidence about the utility of deep breathing exercises in lowering stress levels and enhancing wellness.
Although this study’s findings could be partially accurate, they showed exciting facts about the effects of deep breathing on stress reduction. Those who used deep breathing techniques in a routine showed an evident reduction in self-reported stress levels compared to those in the control group. The result is a testimony of the objectivity of cinematics that goes with regular deep breathing for stress management. Nonetheless, physiological markers of stress suggested a decrease in heart rate and cortisol levels, but this decline did not reach statistical significance. This difference between perceived and measured stresses deconstructs the stress and its management as multiple aspects must be considered. This paper search disclosed constraints relative to the relatively small sample size and possibly confounding variables that were not fully controlled for (Pomerantz, 2023). Considering these limits, the researchers point to the importance of future studies that include large-scale approaches and strict control of confounding variables to allow for more solid conclusions about the anti-stress actions of deep breathing. These methodological limitations in the present research, which is helpful for crypto-currency and even trade, could be addressed for future research. As a result, the mechanism of the benefits of deep breathing exercises will be understood more. The possible role of deep breathing exercises in promoting overall well-being will also be clear.
In conclusion, the focus of the chapter underlies the possible outcomes influencing stress management by using deep breathing exercises. It is well known that the test revealed profound breathing effectiveness for reducing feelings of subjective stress. However, there is still a need to investigate thoroughly the whole mechanism. However, the study shows that a regular clientele would benefit significantly from nodal techniques like deep breathing for stress relief. This knowledge should be applied as a personal stress response management tool to enhance the already existing socio-therapeutic interventions for positive wellness.
Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F., & Coco, M. (2017). The role of deep breathing on stress. Neurological Sciences : Official Journal of the Italian Neurological Society and of the Italian Society of Clinical Neurophysiology, 38(3), 451–458. https://doi.org/10.1007/s10072-016-2790-8
Pomerantz, A. M. (2023). Clinical Psychology. Sage Publications, Incorporated.