It’s the one thing we all do every day. When a baby is first born, you listen for a cry to signify that first breath. It’s how we know we’re alive. We don’t even think about it half the time, but breathing is so important to our survival. At rest, we breathe 12-20 times per minute. That equates to roughly between 17,000 and 30,000 breaths a day! And like in the 2005 hit, Anna Nalick said it best… When all else fails, “Just Breathe.”
Under duress, it’s easy to forget to breathe. During a panic or asthma attack, you try to work your way through it in order to catch your breath. The expression “remind yourself to breathe” is a cliché because it’s true. Sometimes, we need to work on the one thing that we’re born knowing how to do.
During my years in therapy, I’ve learned a lot of methods to help cope with my anxiety. The method that always stuck out to me the most was the one that seemed so simple, you don’t even think about it being a way to help deal with a scary or overwhelming situation.
Breathing and observing your breath.
If you’re able to focus solely on your breath during a particularly stressful situation, it can help you to have more control over your emotions and the situation. There are many different ways to observe your breath, but the bottom line remains the same. If you’re focused on your breathing, you can actually calm down your emotions because you are taking control over your mind and your thoughts. Here’s a few of my favorite breathing techniques that I’ve found to work wonders when I just need to regroup and regain my composure:
Deep Breathing
- Start by lying on your back, whether it’s on the floor or on a bed or couch. Breathe evenly and gently. Focus all of your attention on the breath and how your stomach rises and falls with each inhale and exhale. Do this for at least 10 breaths.
Counting Your Breath
- I like to do this one while I’m walking outside with no distractions, but if it’s easier for you, try it sitting cross-legged on the floor. As you breathe in, tell yourself “I am inhaling, 1.” Do the same when you breathe out – “I am exhaling, 1.” Do this until you get all the way to 10. Try to focus only on the breathing and the words you’re telling yourself.
- Another way to try this is just to close your eyes and count to 10 while you breathe in and out slowly. Drown out any outside noises. Focus solely on the breaths and the numbers.
Paced Breathing / Square Breathing
- This one is fairly simple. You close your eyes and focus on breathing in for a count of 4-6 seconds (whatever is easiest for you). You hold the breath for the same 4-6 seconds, and then you release the breath for 4-6 seconds. The goal is to follow a rhythm.
- Similarly, with Square Breathing, you do the same thing but you picture yourself drawing an invisible square while breathing. This helps to focus the mind on your breathing and not outside distractions around you.
Progressive Muscle Relaxation
- In my opinion, this can be the hardest breathing exercise to master. You start by sitting or lying down in a comfortable position. Close your eyes and relax your body. Starting with you toes, you work your way up your body, tensing each muscle for 5 seconds and then relaxing that muscle for 10 seconds before moving on to the next muscle. By the end of the exercise, you should be tensing and relaxing your facial muscles. Be sure that you are taking full, deep breaths while doing this. This exercise can take several minutes to complete, but if done correctly, it is highly effective. Tensing and relaxing your muscles actually sends signals to your brain that it is time to calm down!
It’s important to note that some of these breathing exercises can be hard to do when you’re dealing with strong emotions. So start slow. Find what works for you, and keep it in your back pocket. You don’t have to follow some instruction manual when it comes to breathing. Remember, you got this. You’ve been doing it since the day you were born.
