There is a lot going on when you breathe.
For example, when you breathe in, you activate what is called your stress response; it is also call your fight or flight response. When this response is activated, your heart rate increases, and your pupils dilate. You become more alert and the tension in your body increases.
When you breathe out, you activate that part of your nervous system that allows your body to rest. The heart slows down, and you feel more relaxed. Of course, you may not feel these changes because they are not dramatic, but with each breath you are regulating your mind and body. There are some basic breathing practices that allow you to experience the gifts of breath.
A Simple Breathing Practice
This practice involves breathing in through the nose to the count of four and breathing out through the mouth to the count of eight. Notice that with this practice, you are activating that calming part of your nervous system twice as long as the stress response. Inhale slowly through your nose as you count to four; don’t do this rapidly. When you exhale through your mouth, you can slow down your breath by pursing your lips and blowing the air out gently.
This is a simple beginning practice to become more mindful of your breath. You can do this breathing practice throughout the day. Lots of people experience feel calmer after three or four breaths, so you can do it before or after you have completed one item on your to-do list and move to the next one. It is there for you to do when you feel any anxiety or stress.
Belly Breathing
Have you ever watched a baby breathe while they are sleeping? You will notice that with each breath, their stomach will move, not their chest. They are practicing diaphragmatic breathing or belly breathing. Learning to belly breathe reconnects you to that natural breathing you enjoyed as a child. As you grow up, your breathing tends to become more shallow, and you lose the benefits of belly breathing.
And there are lots of benefits. Belly breathing activates the relaxation system of our body. Lots of studies suggest that this type of breathing gives the brain the oxygen it needs to function well.
So how do you know if you are belly breathing? The easiest way is to put one hand on your chest and one hand on your abdomen. Then, take a normal breath. If the hand on your chest or both hands move out, your breathing is more shallow. If the hand on your abdomen moves out, you are belly breathing.
Learning to belly breath is really simple. As you breathe in, relax your abdominal muscles so your stomach can move outward as your lungs press down on the stomach cavity. As you are learning, it is helpful to keep a hand on your stomach so you can feel the belly breath.
Have you ever noticed someone (or maybe yourself) who is about to begin a challenging task? You will probably see them take a deep breath. It is like your body and mind know that taking a breath has a calming effect. These breathing practices give you a way to calm yourself in a more intentional and effective way. You can do these practices throughout the day, or when you feel anxiety and stress showing up.
I invite you to go to my anxiety treatment page to learn more about anxiety and how you can change your relationship with it.