Effect of Daipramatic Breathing and Systamatic Relaxation in Depression

Abstract

Depression is a prevalent and complex mental health disorder affecting millions globally, often leading to persistent sadness, fatigue, cognitive impairments, and social withdrawal. While pharmacological and psychotherapeutic interventions are widely used, complementary approaches like yogic practices are gaining recognition for their holistic benefits. This study explores the therapeutic effects of diaphragmatic breathing and systematic relaxation techniques on individuals experiencing depressive symptoms. Diaphragmatic breathing, a deep abdominal breathing practice, activates the parasympathetic nervous system, thereby reducing cortisol levels, promoting emotional regulation, and restoring physiological balance. When performed regularly, it improves oxygen-carbon dioxide exchange, enhances vagal tone, and helps alleviate stress, anxiety, and mood disturbances. Systematic relaxation, including practices such as Shavasana, tension-relaxation techniques, Yoga Nidra, and mindfulness meditation, further supports the mind-body connection, reduces muscle tension, stabilizes heart rate and blood pressure, and promotes deep rest and mental clarity. This paper reviews the physiological mechanisms, anatomical correlations, and psychological benefits of these techniques, drawing from yogic philosophy and modern research. These non-invasive, low-cost practices can serve as effective adjuncts in a broader therapeutic model for depression management. While not substitutes for clinical treatment, they offer a sustainable path toward emotional resilience, better sleep, improved mood, and enhanced quality of life. Overall, integrating diaphragmatic breathing and systematic relaxation into daily routines can empower individuals to take an active role in their mental well-being, supporting both preventive and rehabilitative mental health strategies.