Self-Care Toolkit: Remember to Breathe

We all breathe in and out thousands of time each day without thinking about it. But did you know that the simple act of paying attention to your breathing in stressful moments is scientifically proven to quiet the busyness of our minds and relax our bodies?

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Breathing is an effective grounding technique because it helps to bring our focus back to the present moment, and it also has a direct impact on our physiological and emotional states. Here's why it works:

#1 It helps engage your body’s natural resiliency via physiological responses.

When you're feeling anxious, stressed, or overwhelmed, your body goes into "fight or flight" mode, releasing stress hormones like cortisol and adrenaline. By practicing deep breathing, you activate the body's "rest and digest" response, which helps counteract these stress hormones and promote relaxation.

Read more about these adaptive physiological responses in our Polyvagal Theory 101 article.

#2 It’s a quick, easy, and accessible form of mindfulness training.

In mindfulness practice, an "anchor" refers to a specific point of focus that helps to keep your attention grounded in the present moment. The anchor serves as a reference point to return to whenever your mind starts wandering or becomes distracted by thoughts, emotions, or external factors.

Common anchors include the breath, bodily sensations, sounds, visual objects, and/or mantras or phrases.

While focusing on your breath as an anchor is not going to immediately work for everyone, is is one way to experiment with bringing your attention to the present moment and away from distressing thoughts or feelings. This mindfulness aspect of breathing exercises can help reduce anxiety and enhance overall emotional stability.

#3 It provides your brain with much needed oxygen and energy.

When we are stressed, our bodies often contract and we can find ourselves tensing or holding our breath without even realizing it.

Conscious breathing ensures that your body receives sufficient oxygen, which can improve overall bodily functions, enhance cognitive performance, and boost energy levels. Ensuring proper oxygen supply to the brain is essential for overall mental health and well-being.

Seems simple enough, right? Here are some basic breathing exercises to help get you started:

1. Deep Abdominal Breathing (aka “Belly Breathing”): Find a comfortable position and place one hand on your belly. Inhale slowly through your nose, feeling your belly expand under your hand. Exhale slowly through pursed lips, feeling your belly deflate. Repeat this for 3-5 minutes.

2. Box Breathing: Inhale for a count of 4, hold your breath for 4, exhale for 4, and hold again for 4. Repeat this cycle several times, increasing or decreasing the count as needed.

3. 4-7-8 Breathing: Inhale quietly through your nose for a count of 4, hold your breath for 7, and exhale through your mouth for a count of 8. Repeat for 4 full breaths.

4. Focused Breathing: Sit or lie down and close your eyes. Focus on the sensation of air moving through your nostrils or the rise and fall of your chest. If your mind wanders, gently redirect your attention to the sensation of your breath.

You can practice these exercises anytime, anywhere, and even incorporate them into your daily routine to promote relaxation and manage stress.

If you're curious to learn more about breathwork, mindfulness, or how to integrate these practices into your daily life, don't hesitate to discuss it with your therapist! They can provide guidance, tips, and encouragement as you explore these valuable tools.

And remember, practice makes perfect! By incorporating these techniques when you're feeling calm, you're more likely to remember and use them effectively during times of stress.

So, go ahead and start practicing—your mind (and body) will thank you!

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