The Power of the Breath (and one technique you can use to feel calmer)
There is one powerful tool for reducing stress and anxiety that we always have available to us and is completely free – our breath.
Although science is only just catching up, the power of the breath has been known for thousands of years. For example, the yoga practice of pranayama involves various exercises for regulating the breath. There are many breathwork techniques and approaches with varying aims and effects. This blog post will focus on breathing to reduce anxiety and stress.
How are you breathing?
Take a moment and notice your breath. There is no need to change it, just observe it for a minute.
Is it fast or slow? Deep or shallow? Did you notice your belly rising and falling? Or were your shoulders and chest moving up and down? Did you breath through your nose or your mouth?
When we feel anxious and stressed, it is completely normal for our breath to speed up and become shallower. This is because we feel under threat and the ‘fight or flight’ response has been activated. Adrenaline and cortisol cause physiological changes in the body which help keep us safe and deal with the threat. The change in our breathing rate increases the availability of oxygen in the blood for powering muscles. If the body is not working harder to use up this extra oxygen - by fleeing or fighting, for example - this can lead to a temporary imbalance in oxygen and carbon dioxide in the blood. This causes symptoms, such as light-headedness and tingly fingers, which may be interpreted as dangerous, further fuelling feelings of anxiety.
The relationship between our breath and emotional state works two ways though. While anxiety and stress can cause our breath to become faster and shallower, it also works the other way around. When we breath quicker and take shallower breaths from the chest this can trigger or maintain feelings of anxiety.
You may find you habitually breath using your chest, taking quick, shallow breaths. By consciously slowing the breath we can send calming signals to our body and reduce feelings of anxiety. Knowing that the symptoms of dysregulated breathing, such as tingly fingers, are not dangerous can help break the cycle of anxiety too.
So how should you breathe?
You have probably heard the phrase ‘take a deep breath’ and maybe even had someone say it to you, but what exactly do they mean? It may seem obvious, but often taking a deep breath can be confused with taking a big breath. A big breath often involves taking in air through the mouth and using upper chest movement. This can lead to over breathing and an imbalance in carbon dioxide and oxygen levels. In contrast, deep breathing involves taking quiet inhalations, ideally through the nose, into the belly using the diaphragm, which is a muscle at the bottom of the ribs. To help reduce stress and anxiety, we should aim for deep, calm, slow breathing.
You may find it helpful to practise diaphragmatic breathing before you move on to other breathwork exercises. To do so, make sure you are sitting up straight, in a comfortable position, feet flat on the floor. Place your hands on either side of your lower ribs. Inhale, feeling the lower ribs expand outwards. Exhale feeling the lower ribs move inwards again. Continue for a few minutes, breathing deeply and slowly. You may find that your breathing muscles feel tight and it is hard to take a deep breath. Gentle stretches or movement, such as yoga, can help open up the chest and stretch the muscles, making breathing practises easier.
How does breathing impact how you feel?
Breathing affects our body and mind in a variety of ways. Most of the time we are not aware of the effect our breath may be having on how we feel. Below are some of the ways deep, calm, slow breathing can help reduce anxiety and stress:
It reduces the activity of the sympathetic nervous system, which is responsible for the fight or flight response.
Increasing the length of the exhale works to slow down the heart rate.
It increases activity of the vagus nerve. This is the main structural component of the parasympathetic nervous system, which is responsible for rest and digest.
It balances oxygen and carbon dioxide in our body, reducing symptoms of anxiety such as light headedness, tight chest and difficulty getting breath.
Increases in alpha brain-wave activity have been observed after breathing practices. Alpha waves are associated with calmness and rest.
Mindfully focussing on your breath helps you be in the present moment and improves emotional regulation.
A simple breathing technique for calm
The Five Finger Technique
This can help you feel calmer and more grounded. Make sure you are in a safe, comfortable place to do this exercise.
If you do not feel physically or emotionally safe focussing on your breath or body, breathwork may not be right for you. If you have any health conditions or are unsure of the suitability of the exercise, please consult your doctor.
Begin by sitting in a comfortable position.
Hold one hand out in front of you, palm up with fingers spread out.
Place the index finger of your other hand at the base of your thumb. Inhale as you slowly trace up your thumb with your finger. Exhale as you slowly move your finger down the other side of your thumb. Continue tracing the remaining four fingers, breathing slowly and deeply.
Repeat for a few minutes until you feel calmer.
When you finish the exercise, take a moment to reflect on how you found it. Did you find it easy or difficult? How do you feel now compared to when you started the exercise?
The benefits of breathwork come with regular practice and repetition. The more of a habit it becomes, the more you will notice an effect on how you feel. It is also useful to practise when you feel calm, as this will make it easier to tap into the power of the breath when you need it.
I hope this was a helpful introduction to using your breath to feel calmer. If you would like more support with anxiety and stress, please do feel free to get in touch. I offer a free, informal 15-minute chat for you to find out more about therapy and whether I am the right therapist for you.
You can also find me on Instagram @therapywithamy_