Of all the tools I use to help clients, nothing beats “belly breathing”. Over and over again, I have seen someone highly upset or feeling out of control, enjoy some relief by taking few minutes to slow down and fully fill their lungs. The impact can even be felt in the body; muscles relax, blood pressure lowers, heart rate slows, and a calming sensation occurs as natural dopamine is released. No longer shut down or in fight-or-flight mode, the world looks manageable because we have become centered from within.
Most people do not realize that no matter how hard we try, these benefits are not possible just through telling ourselves to calm down or think positively (Anyone who utters these words needs a time out- these phrases are never helpful!). When upset, we feel threatened in some way and our entire body is “on” to make sure we are safe. Anything thoughts outside of how to survive simply go out the window. Our emotional brain, not our logic has taken over. Therefore, our ability to understand contextual factors, see grey areas, or even short term memory are offline.
To enjoy the full benefits of breath, there are a three key components to remember. First, we have to slow down. It is common for many to either breathe rapidly or barely show movement in the body. Oxygen is in short supply and means the body is working on the bare minimum to function. We’ve got to slow down. The recommended frequency is using four counts on the inhale, and at least six counts on the exhale. The most important emphasis is on the latter because it provides a sense of energetic release and neurophysiological calming.
Next, it is imperative to fully fill the lungs. Most people breathe shallowly, with the top part of the chest, shoulders and arms moving upwards. We want the lungs so full they push all our guts into the belly area. If you wonder what this looks like, watch someone (with their permission), or a pet, while they sleep. The chest moves some, but the majority of movement is in the belly.
Finally, practice, practice, practice. The more we get use to this new way of taking care of our body, the more we build a habit that we can fall back on in times of struggle. Here are just a few examples of when this wonderful tool can do a world of good:
- Before walking into your home after work, take two minutes to reset. The day can be left behind, and you work to be fully present once you walk in the door.
- Just as your head hits the pillow, take a few moments for belly breathing. This can signify to the body that it is now time to put the “to do” list aside for the body to relax and recharge.
- At a stop light.
- On a walk where the full scents of nature can take hold.
- Once a conversation has gone from sharing perspectives to a confrontation. Voices are rising, no one is listening, and the need for ice cream or potato chips has suddenly spiked. It’s time to breath.
Delightfully, you do need to carry something around or buy expensive books. Your breath is with you all the time. The only thing you need is to remember it’s there and will help. Enjoy the chance to take a pause, mentally regroup, slow the pace, improve listening, and allow your most skilled self a chance to shine.
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Resources
https://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression
https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing
https://livingthenourishedlife.com/5-ways-youll-benefit-from-daily-deep/
https://www.psychologytoday.com/us/blog/neuraptitude/201602/the-science-slow-deep-breathing