Deep Breaths…

Deep breathing is a great way to relax when you are feeling upset, angry, anxious, etc. Deep breathing requires you to take slow and deep breaths. These deep breaths can provide short and long-term relief from anxiety and stress.

When we become stressed, our body triggers a stress response where our breathing becomes shallow and fast. This rapid breath can increase our heart rate and tense our muscles. When we practice deep breathing, it calms our central nervous system, which triggers a relaxation response. This response causes our breathing to become slower and deeper, which decreases our anxiety.

Types of Deep Breathing Techniques:

4-7-8 Breath: Inhale through your nose slowly for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth (your mouth should be puckered as if you are blowing through a straw) for 8 seconds.

Box Breathing: Inhale through your nose for 4 seconds, hold for 4 seconds, exhale through your mouth for 4 seconds, and pause for 4 seconds. You can visualize drawing a box with each step and repeat as many times as you would like.

Diaphragmatic Breathing: Place on hand on your chest and the other on your abdomen. Inhale through your nose and feel your stomach rise. Now exhale through your mouth and notice how your stomach falls. Your hand on your chest should not be moving while practicing this exercise.

These are basic deep breathing exercises that many people use to relax and unwind. At first, deep breathing can be difficult. Often, deep breathing is like going to the gym. The first time you go to the gym, it can be very hard to complete the routine. The same goes with deep breathing. Think of deep breathing as a muscle that you must strengthen to see the long-term benefits and relief.

Deep Breathing Tips:

-       Take your time. Deep breathing should not be rushed. Faster breathing may lead to increased anxiety, which is the opposite effect we are seeking.

-       Counting your breaths is important to distract yourself from being distracted (e.g., anxious thoughts, items in the environment, etc.).

-       When introducing a deep breathing routine, start small. Practice deep breathing for at least 2 minutes and slowly increase the routine to a desired length over time.

 - Written by Dr. Sarah Muscolino