As tensions continue to run high due to the election, COVID-19, racial injustice, and ongoing work-from-home/virtual learning, we as a society are in desperate need of ways to keep our cool and calm. That’s where mindful breathing comes into the picture!
Breathing exercises, in my opinion, are one of the most effective and reliable practices for stress management. And, while deep breathing seems so simple, it’s hardly utilized in our routines. How many of us can say it’s a consistent part of our daily practice? Just as we know continued reps build muscle, the same rule applies with relaxation practices and creating muscle memory to access calm and safety in our mind and body.
I have two simple and effective recommendations that can help you become diligent about your breathing practices:
1) Something is better than nothing.
Don’t overextend your efforts. Instead, try something simple! For example, make a conscious effort to take three deep breaths at each stoplight when you’re driving instead of reaching for your phone or fiddling with the music.
2) Attach intentional breathing practices to something that you already do.
For me, coffee or tea is a non-negotiable in the morning. As I wait for my kettle to warm up, I stand in my kitchen, close my eyes, and practice tuning into controlled breathing practices. Find a part of your routine that you can make breathing exercises a part of!
Why Anchoring the Breath is Important, According to Science
Our breath is a powerful tool in regulating the nervous system and, in turn, is an undeniable factor in our ability to regulate both our mental and emotional states. Chronic stress, trauma, anxiety and depression can impact how well our Vagus nerve functions, which represents the main component of our parasympathetic nervous system. AKA: the part of our body that controls how well you rest and recover!
Diaphragmatic breathing helps to create a sense of safety and calm within the mind and body by activating the neurons that modulate blood pressure. When our blood pressure is too high, the vagus nerve comes to the rescue by lowering the heart rate. The vagus nerve essentially communicates and delivers the message to your body that you can be safe, calm and in control.
At the same time, your emotional center of the brain, the amygdala, (which lights up under stress and activates the flight or fight response) is able to slow down so you can access logical, helpful solutions to your situation.
Focused breathwork also helps you regain control of your body and mind in overwhelming or stressful situations. We as human beings naturally resist not being in control because, more often than not, we tend to believe bad things will happen as a result. If you’ve experienced anxiety or trauma, your need for control is intensified. Breathing exercises can be effective in helping us let go of control, manage stress, reduce anxiety and bring you back to the present moment.
My Favorite Breathwork Technique
In addition to being beneficial to our mental and physical health, structured breathing is a great way to regulate your mood. I love using the 4 x 4 breathing method — a quick technique used by Navy SEALS! This exercise is useful for anytime you notice that you're lost in thought, anxious or feeling emotionally out of sorts. Use the written instructions or follow along with my video below to practice the 4x4 method on your own:
Take a deep inhale — as if you were going to blow a balloon — for four seconds
Pause and gently hold your breath for four seconds,
Deeply exhale through your nose for four seconds
Pause and hold the exhale for 4 seconds
Afterward, you should feel a sense of calm, decreased heart rate, and more relaxed. The 4x4 helps you move from a more emotional state to a balanced one, allowing you to make decisions that are best for you.
I hope you found this exercise helpful! If you’re looking to dig deeper into your wellness journey, click here to request a virtual, 1:1 session.