Deep Breathing

In a moment of stress, anxiety, or overwhelm someone may have said to you “just take a breath” (and quite frankly that advice may have felt a little annoying). But this advice is not just some cliché, there is actually quite a bit of science to show that taking a breath – or several really does help when we are feeling stressed, anxious, or overwhelmed!

This practice of ‘just taking a breath’ is actually called Deep Breathing, and is so much more than cliché advice. Deep breathing shows up in a lot of places – it’s used by performers, athletes, it’s an integral part of yoga, and it is a coping strategy for stress and anxiety.

Deep breathing involves taking slow, deep breaths, it requires intentionality and focus. When we practice deep breathing, some pretty interesting things happen inside of our bodies. A lot of research has been done looking at the effects of deep breathing, and these studies have shown that there are physical and mental affects.

Some of these studies have found that deep breathing has a positive impact on our central and autonomic nervous systems. When deep breathing is used in moments of stress, anxiety or overwhelm, it can actually slow down your nervous systems and help you feel calmer in the moment. There are a few reasons why this happens:

1. When you are taking deep, slow, and intentional breaths, you are helping to regulate some of those involuntary processes in your body, like your heart rate, blood pressure and even body temperature, which are all part of your autonomic nervous system

2. When you take deep breaths, you are filling your abdomen with air, and this puts pressure on a nerve that is part of your central nervous system, which releases chemicals into your body that help to slow down the nervous system and reduce your anxiety or stress.

All that to say – when you are in the moment of stress or anxiety, deep breathing can be used to help you to cope. But the benefits of deep breathing don’t stop there!

There is also research to suggest that deep breathing can positively affect your emotions. Some people practice deep breathing regularly, not just in moments when they feel stressed or anxious. One research study found that people who do practice deep breathing on a regular basis reported feeling less stressed, anxious and depressed compared to people who didn’t practice deep breathing regularly.

TLDR; deep breathing is a helpful tool to calm you down in a moment of stress and anxiety, and can help you to generally less stressed, anxious or depressed when it’s practiced on a regular basis. Now, let’s talk about how to practice deep breathing.

You might think deep breathing is a pretty straightforward thing – you breath in and out, deeply. Technically, you’d be right, but the practice of deep breathing is a little more than just that. There are actually a lot of different types of deep breathing exercises!

Box Breathing

If you’re a firefighting student, you may have learned about this one in class! Box breathing is a simple and discreet breathing exercise that you can use anywhere, at anytime to help calm yourself down. All you need to remember is 4-4-4-4!

Here’s how you can practice box breathing:

1. Inhale through your nose for 4 seconds

2. Hold your breath for 4 seconds

3. Exhale out of your nose for 4 second

4. Hold for 4 seconds

5. Repeat!

You can repeat this as many times as you need to in a stressful moment, or for a designated amount of time if you prefer to use this strategy regularly.

If you are a visual person, you might find this YouTube video helpful - Box Breathing for Stress - CHI Health

The 4-7-8 Technique

This strategy requires a little more than just breathing in and out. This breathing exercise also involves your tongue, making it a great mental distraction in times where your mind might be racing.

Here’s how you can practice the 4-7-8 technique:

1. Press the tip of your tongue behind your top front teeth – your tongue will stay here for the whole time you are doing this breathing exercise

2. Inhale through your nose for 4 seconds

3. Hold your breath for 7 seconds

4. Exhale through your mouth for 8 seconds, keeping the tip of your tongue pressed against the back of your teeth.

5. Repeat!

This breathing exercise might take a little getting use to, and that is okay – the more you use it, the easier it will be! It is best to be sitting up straight, or laying flat to use this breathing exercise.

And if you’re someone who prefers following a video, we’ve got you covered - 4 7 8 Breathing Exercise | 5 Minutes | Technique With Counter Timer | Paced Breathing Exercise | DBT - YouTube

Resonant or Coherent Breathing

This breathing technique requires you to make an effort to focus on your breath, and as a result reduces your breathing to 6 breaths per minute compared to the average 12-16 breaths per minute we usually take (don’t worry – it’s totally safe).

There are studies that have shown taking about 6 breaths per minute helps to lower your blood pressure and improve your feelings of relaxation, and it is super simple.

Here’s what you have to do:

1. Inhale for 5 seconds

2. Exhale for 5 seconds

3. Repeat!

It’s that easy! This is another strategy that can be done anywhere, at anytime, and can be done discreetly.

Here’s a video you can use to follow along: HRV Coherence Breathing To Feel More Chill

Alternative-Nostril Breathing

If you’re feeling a little congested, maybe leave this one for another day. This breathing exercise is exactly what it sounds like – you are going to breath through one nostril at a time. While not as discreet as some other options here, this breathing strategy has been shown to reduce anxiety and improve focus!

You can follow these steps to use this technique:

1. Exhale completely

2. Press your right thumb against your right nostril, and close the nostril

3. Inhale slowly through your left nostril

4. Press your right index finger against your left nostril to close the nostril, then release your right nostril

5. Exhale slowly through your right nostril

6. Inhale slowly through your right nostril

7. Press your right thumb against your right nostril to close it, then release your left nostril

8. Exhale slowly through your left nostril

9. Repeat!

This technique might take a little bit of getting use to, but will become second nature with time.

Here’s a video you can follow along with - Guided Alternate Nostril Breathing Meditation (Nadi Shodhana) | 5 Minutes

Belly Breathing

Last but certainly not least is belly breathing! It is said that practicing belly breathing daily can help to reduce stress and anxiety.

Before you get started with belly breathing, make sure you have a comfortable and quiet place to sit down. You want to be sitting upright with your feet placed on the ground. Once you’re fully relaxed, follow these steps:

1. Place one hand on your chest, and the other on your belly just below the ribcage.

2. Breathe in through your nose, you should feel the hand on your belly rising as it fills with air – the hand on your chest should stay still

3. Exhale through your mouth, you should feel the hand on your belly fall as it deflates – the hand on your chest should stay still

4. Repeat!

It might take a few times to keep the hand on your chest still as your practice this technique. While doing this daily can help to reduce stress overtime, this technique can be used in a moment of stress or anxiety too.

No one breathing strategy shared here is ‘the best’. Each of these strategies have their benefits, and one strategy might work better for you than another one! What is most important is that you pay attention to how your body responds, and what feels good for you.

And next time you’re feeling stressed, anxious, or overwhelmed and someone tells you to take a breath – take a few, because it really will help you calm down.