The WHY and HOW of Deep Breathing
Beginning as a psychiatric residential therapist, we were constantly making efforts to teach and develop use of “coping skills.” One of the most common practices being “deep breathing.” A seemingly obvious skill, although would frequently find that knowing exactly WHAT to do is harder then it seems on the surface.
Is there a “best” way of taking a deep breath? Are some ways better then others? Am I REALLY doing it correctly? If you are reading this, you may be nodding your head along with the same questions and I am here to provide some clarity. It can be easy to get caught in “everyone knows how to do it” or “I already do it all the time,” which prevents utilization in the ways that our most helpful to our bodies.
We want children to be able to be able to cope with the many stressors of life (there are a lot of them lately!) Although we are constantly reminded of the benefit of “coping skills,” such as deep breathing, it can easily be missed WHY deep breathing is so important, let alone to do it properly.
Deep breathing, or the more scientific terminology, diaphragmatic breathing, is at the core of all relaxation strategies. Using deep breathing practices, allows for increased energy, reduction in blood pressure, decreases stress levels, lowers tension, and provides regulation of our most important bodily processes. Why is this? Implementing deep breathing (using a long, slow exhale), stimulates the vagus nerve, which is a core component of the parasympathetic nervous system (system responsible for our “rest and digest” responses and opposite of our “fight and flight” mode). Stressful situations create for short and shallow bursts in breath, thus, deep breathing triggers the relaxation process and allows for preparation to rest, think, and restore.
Basically, when you breathe deeply it sends a message to your brain to CALM DOWN and relax. Our bodies can now begin the calming down process. The intensity of emotions can be lowered when this activation occurs. You are sending the message to your brain that “all will be ok!” This regulation leads to better decisions and improved coping when faced with challenging situations.
There are so many fantastic methods of reinforcing a “true deep breath” (remember, long and slow exhale is key!) Some of my favorites include “the figure eight”, “sliding starfish”, and “hot cocoa breaths,” although the one that most often takes top prize—BUBBLE BREATHING!
Remember, deliberate breathing is hard and we aren’t always intentional in our breathing practices, hence, BUBBLES make it fun and engaging!
Here’s how to do it:
Get comfortable (whether that be relaxed stance, sitting or standing, allow your muscles to ease possible tension!)
Following placement of the wand in bubble solution, use a soft focus on the inner part of the wand (Great mindfulness directive—what colors do you see reflecting in the solution? Does the solution appear to be grasping at the edges of the wand?)
When you breathe in, your allowing the oxygen to fill your lungs, thus, you should be able to witness your chest rising as you breathe in (You may put your hand on your chest to feel this occur more fully.)
Pause for a second or two. (This shouldn’t feel difficult or to challenging so can be removed if it does!)
Breathe out slow and controlled, allowing the breath to enter the center of the wand and watch as the bubble (or bubbles!) exit and enter the space.
Additional mindfulness efforts can be made in following and watching the bubble as it enters the space, floats about, and/or pops as it comes into contact with a surface.
Remember, thoughts are distracting. If you begin to lose focus, you can acknowledge the thought and allow it to float away as if it was caught in the bubble. Imagine the thought (or feeling) float and drift away into the air.
Make sure to continue this practice for 5-10 cycles. It will be important that the strategy isn’t just used within stressful times but getting in the habit of using the skill at random points, as well. Allowing yourself to add the practice to an already established routine moment within the day helps in providing structure (before you leave the bed in the morning, arriving at your desk at school or work, etc.)
How are you defining success? The practice is unlikely to come with some life-changing moment, but how does your body FEEL? Notice how your body reacts to the intentional pause and mindful attention your are giving it.
Remember, we can all use the message to our brain that “all will be ok” or “we got this” as often as possible right about now. Deep breathing will provide readiness for all that you may face in the day or assist in navigating stressful situations that are yet to come.