Breathing to Reduce Stress in Grand Rapids, Michigan

Breathing is an automatic function controlled by the respiratory center in the brain. But in times of stress, especially during long West Michigan winters or high-pressure workdays in Grand Rapids, our breathing patterns can change in ways that make us feel even more anxious.

The good news: you can learn simple breathing techniques to reduce stress, calm your nervous system, and support your overall health—right at home in Grand Rapids, MI.

How Stress Affects Your Breathing

When you feel stressed, your body activates the “fight-or-flight” response. This is common whether you’re:

• Driving I-196 or US-131 in heavy traffic
• Dealing with work or school pressures
• Coping with seasonal changes and shorter winter days in Michigan

During this response, your breathing often becomes:

• Faster
• Shallower
• Centered in the upper chest instead of the diaphragm

Many anxious people take small, quick breaths using their shoulders rather than their diaphragm. This shallow “over-breathing,” or hyperventilation, can:

• Disrupt the balance of oxygen and carbon dioxide in the blood
• Increase feelings of anxiety
• Worsen physical symptoms like dizziness, chest tightness, or tingling

Why Breathing Exercises Help Reduce Stress

When you are relaxed, your breathing is usually:

• Slow
• Gentle
• Even
• Through the nose
• Driven by the diaphragm (the large muscle under your lungs)

Deliberately copying this relaxed breathing pattern can help calm the part of your nervous system that controls automatic functions like heart rate and blood pressure.

Benefits of Controlled Breathing

Research suggests that regular controlled breathing can:

• Increase feelings of calm and wellbeing
• Lower heart rate and blood pressure
• Reduce levels of stress hormones in the blood
• Balance oxygen and carbon dioxide levels
• Decrease muscle tension and lactic acid buildup
• Support immune system function
• Improve physical energy and focus

These benefits are especially helpful in Grand Rapids, where many people experience:

• Seasonal stress and low mood during long, dark winters
• Respiratory issues worsened by cold, dry air
• Chronic conditions such as high blood pressure, heart disease, and anxiety

Abdominal (Diaphragmatic) Breathing: A Simple Technique

Most stress-reduction breathing techniques focus on shifting from upper chest breathing to abdominal (diaphragmatic) breathing.

You can practice this at home in Grand Rapids—whether you live near Eastown, the West Side, or the Medical Mile.

Before You Start

• Choose a quiet, comfortable place where you will not be disturbed for 10–20 minutes.
• You can sit in a chair with your feet flat on the floor or lie down on a bed or yoga mat.
• Set a timer if you’re worried about losing track of time.

Step-by-Step Diaphragmatic Breathing

1. Get into a comfortable position

   • Sit upright with your back supported and shoulders relaxed, or lie on your back.
   • Gently raise your ribcage to open the chest without tensing your shoulders.

2. Place your hands

   • Put one hand on the center of your chest.
   • Place the other hand on your abdomen, just above your belly button.

3. Notice your natural breathing

   • Breathe normally through your nose for a few breaths.
   • Notice which hand moves more—your chest or your abdomen.

4. Shift your breathing to the abdomen

   • Gently inhale through your nose so that your belly hand rises while your chest hand stays as still as possible.
   • Allow the air to move down toward your abdomen; imagine filling your belly like a balloon.

5. Slow, gentle exhale

   • Exhale slowly and gently through your nose (or softly through pursed lips), letting your belly fall.
   • Try to make your exhale slightly longer than your inhale.

6. Maintain a calm rhythm

   • Continue breathing in this way for 5–10 minutes.
   • Focus on the feeling of your abdomen rising and falling under your hand.
   • With each exhale, imagine releasing tension from your shoulders, jaw, and neck.

7. Notice how you feel

   • After you finish, sit quietly for a minute.
   • Pay attention to any changes in your body, mood, or thoughts.

Tips for Using Breathing to Manage Stress in Grand Rapids

• Practice daily
  Aim for 5–10 minutes of diaphragmatic breathing once or twice a day—morning, before bed, or during a lunch break downtown or at home.

• Use it in stressful moments
  Try 3–5 slow abdominal breaths:

  • Before a medical appointment at Spectrum Health or Trinity Health Grand Rapids
  • During a stressful work call
  • When weather-related driving conditions increase your anxiety

• Combine with other relaxation methods
  Breathing techniques pair well with:

  • Gentle yoga classes at local Grand Rapids studios
  • Tai chi or mindfulness meditation
  • Short walks along the Grand River or in neighborhood parks when weather allows

When Breathing Exercises May Not Feel Helpful

For some people, focusing on breathing can:

• Trigger feelings of panic
• Increase awareness of physical sensations in an uncomfortable way
• Lead to hyperventilation if breathing becomes too fast or too deep

If you notice:

• Dizziness
• Chest tightness
• Numbness or tingling
• Worsening panic

Stop the exercise and:

• Shift your attention to something around you (sounds, sights, or touch)
• Try a different relaxation method (such as listening to music, stretching, or a grounding exercise)
• Discuss these reactions with a healthcare professional

Local Grand Rapids Resources for Stress and Breathing Support

If stress, anxiety, or breathing-related discomfort is affecting your daily life in Grand Rapids, consider reaching out to local healthcare providers:

Medical and Behavioral Health Providers

• Spectrum Health (Corewell Health) – Grand Rapids
  Primary care, cardiology, pulmonary care, and behavioral health services that can help evaluate stress, anxiety, and breathing concerns.

• Trinity Health Grand Rapids
  Offers primary care, mental health services, and stress management support.

• Metro Health – University of Michigan Health
  Provides family medicine, pulmonary care, and behavioral health resources.

• Mercy Health (part of Trinity Health)
  Integrates physical and mental healthcare, including support for chronic stress and anxiety.

• Kent County Health Department & Grand Rapids Public Health resources
  Provide community health programs, education, and referrals related to mental health, chronic disease, and wellness.

For emotional and mental health support, you can also contact:

• Local psychologists, counselors, and social workers specializing in anxiety and stress management
• Hospital-based behavioral health programs in the Grand Rapids metro area

When to See a Doctor in Grand Rapids

Breathing exercises are a helpful tool, but they are not a substitute for medical care. Contact a Grand Rapids healthcare provider or visit an urgent care or emergency department if you experience:

• Sudden or severe shortness of breath
• Chest pain or pressure
• Fainting or near-fainting
• Difficulty breathing that does not improve with rest

For ongoing stress, anxiety, or trouble relaxing, schedule an appointment with:

• Your primary care doctor
• A stress management specialist, such as a psychologist or licensed therapist
• A pulmonologist or cardiologist if you have known heart or lung conditions

Key Points About Breathing and Stress

• The primary role of breathing is to bring oxygen into the body and remove carbon dioxide.
• Stress often leads to shallow, upper chest breathing, which can worsen anxiety.
• Controlled, diaphragmatic breathing can:
  • Improve feelings of calm and wellbeing
  • Lower heart rate and blood pressure
  • Support your body’s natural relaxation response

Incorporating simple breathing exercises into your daily routine in Grand Rapids—whether during a break at work, after shoveling snow, or before bed—can be a practical, no-cost way to help manage stress and support your health year-round.