“Calm down, take a deep breath.” “BREATHE.” We often give or receive this advice when we or someone else is stressed, irritated or angry. It is really good advice, but a few breaths in the midst of a stressful situation are but a tiny piece of the most effective use of deep breathing for our well-being.
During these days of the pandemic, we have a group of stressors that we may not have experienced before. Expanding our repertoire of tools to deal with them can only be a good thing.
Did you know that your body has a natural relaxation response? Deep breathing exercises can effectively invoke your natural relaxation response and change the way your body responds to stress.
Your body can use deep breathing to allow the following body functions to happen:
- You can increase the level of NO (nitric oxide) in your cells. This helps dilate blood vessels
- You can lower your blood pressure
- You can slow your breathing down with deep and meaningful breaths
- You can lower your heart rate so you can feel calmer
- You can slow down your metabolism so that it is more relaxed and efficient
Deep breathing exercises can be done anywhere and at any time. By doing deep breathing, you engage your brain so that you experience an increased sense of focus, profound calmness, and relaxation of the body.
While you can do deep breathing exercises anywhere, you need to do it for 20-30 minutes per day to lower your levels of stress and anxiety. That time can be spread throughout the day, as described below. Deep breathing will bathe your brain in the vital oxygen your brain needs at all times. You can experience calmness, peacefulness, and a better sense of well-being.
Types of Deep Breathing Exercises
There are several ways you can go about deep breathing to reduce stress:
- Visualization with deep breathing. This only takes a few seconds to complete the exercise. You consciously relax the tenseness in your shoulders and neck, which is where many people tighten up during stress. Then you take a deep breath and visualize the bottoms of your feet as having holes in them. Imagine that, through those holes, warm, comforting air is flowing up from the ground to fill up your entire body. The warmth is relaxing and you’ll feel less stress within seconds. Imagine your muscles soaking up the warmth and relaxation under the feeling. Do this several times a day when you feel the most stress.
- Breathe with a stuffed animal. This exercise takes a little bit longer but it can be extremely soothing. The purpose of the stuffed animal is to remind you to breathe through your abdomen. As you take those deep breaths, it will rise and fall with each breath. If it isn’t, you aren’t breathing deeply enough. Lie down on a couch or bed and put one hand in the area of your chest. Place your stuffed animal in the middle of your abdomen. Keep your eyes closed and allow your body’s muscles to sequentially relax from the top of your head to the bottoms of your feet. Breathe in a deep breath, hold it for a few seconds, and slowly breathe out. Try this for about twenty breaths and repeat throughout the day when you feel the most stressed out.
- Escape breathing. Escape into your mind by seeing yourself in a calm and serene place. Use all your senses to imagine yourself in this place. Breathe deeply and imagine yourself as calm as possible in this place. It may be a beach with the crashing waves of the ocean, the forest with its rustling leaves and the sounds of birds, or a meadow, where the wind is blowing serenely on your face as you breathe in deeply.
Fitting Deep Breathing into your Day
Try these tips:
- Do the deep breathing exercises while engaged in other daily activities: while stuck in traffic, waiting for an appointment, sitting on the train or bus. You can even do deep breathing while walking around.
- Set one or two deep breathing sessions per day, perhaps in the morning and just before going to bed. This will allow you to de-stress so that you can start your day stress-free and end your day stress-free.
- Practice mindfulness techniques. Mindfulness is when you use your brain just to notice the world around you without any type of judgment or criticism. This will increase your focus on the here and now so that you aren’t dwelling on past stressors.
To explore the topic more, check out these books for adults and children about deep breathing for health: Deep Breathing for Adults and Children