What is “calm breathing” and how does it help? Why is it important? Calm breathing is a technique that helps you slow down your breathing when you’re feeling stressed or anxious. One of the most important parts of this technique is using your diaphragm. Newborn babies naturally breathe this way. This method is also used by singers, wind instrument players, and yoga teachers.
Why Would You Need to Engage in Calm Breathing?
Why would someone use calm breathing when they feel stressed or anxious? The short answer is because it works. The longer and more scientific answer is that calm breathing stimulates the parasympathetic nervous system. One of the parasympathetic nervous system’s responsibilities is to slow the heart rate. When we’re anxious, our heart rate increases. The uncomfortable feeling of a racing heart can increase anxiety. Calm breathing also increases activity in the prefrontal cortex in the brain. The prefrontal cortex has a number of functions such as:
- Decision-making
- Planning/forward-thinking
- Social behavior
- Concentration
- Emotion regulation
- Behavior control
Calm Breathing Benefits
When we begin to feel anxious or afraid, we take short, shallow breaths. We may even begin to hyperventilate, which means we’re breathing too fast and then we may feel even more anxious. Remember, calm breathing SLOWS down your breathing. Think of when you gently pump the breaks in your car versus slamming on your breaks. Your symptoms won’t come to a screeching halt, like when you slam on your breaks, but rather engages all the right systems that allow you to feel physical relief as well as logically to understand what’s happening with your body. You’ll be able to recognize the symptoms and take action. It’s a good idea to learn and PRACTICE calm breathing so that it becomes natural and when you work on identifying your anxiety triggers, you will and the good news is it’s a portable tool! You can take it with you anywhere you go!
Like any other anxiety-management skill, the purpose of calm breathing is NOT to avoid anxiety at all costs. Many people live with anxiety on a daily basis but have learned how to calm themselves. “Taking the edge off” the emotional and physical feelings associated with anxiety increases your ability to “ride it out.”
How To Do It
Because you want to fill your lungs, it’s better to sit upright and not slouch. If lying down is better for you at home, that’s ok. If you don’t have a chair with side-arms, simply place your arms on your lap. (When practicing alone, place your hand on your belly and make sure it expands when you inhale; your chest should NOT rise and fall).
- Take a slow breath in through the nose, breathing into your lower belly (for about 4 seconds)
- Hold your breath for 1 or 2 seconds
- Exhale slowly through the mouth (for about 4 seconds)
- Wait a few seconds before taking another breath
About 6-8 breathing cycles per minute is often helpful to decrease anxiety, but find your own comfortable breathing rhythm. These cycles regulate the amount of oxygen you take in so that you do not experience the fainting and tingling sensations that are sometimes associated with over-breathing.
Calm Breathing 4X8X4
Another effective breathing method is the 4x4x4 breathing technique. Here’s what you do:
- Inhale through your nose for the count of 4 seconds
- Hold the breath for 4 seconds
- Exhale out your mouth for the count of 4 seconds
Try doing this four times throughout the day. It can be while washing dishes, cooking, watching TV, about to enter a meeting. No special time needs to be set aside to engage in these breathing exercises.
The Calm Before The Storm
Try calm breathing for at least five minutes twice a day. You do not need to be feeling anxious to practice – in fact, at first, you should practice while feeling relatively calm. You need to be comfortable breathing this way when feeling calm before you can feel comfortable doing it when anxious. You’ll gradually master this skill and feel the benefits! Once you are comfortable with this technique, you can start using it in situations that cause anxiety. If you feel like you need guided assistance, there are several useful apps to use such as “Stop, Breathe & Think” and “Calm.”
Calm breathing isn’t just for the stressed or anxious person. It helps a person who is about to perform, give a speech/presentation and take a test, just to name a few examples. Here are some benefits of engaging in calm breathing daily.
- Blood pressure regulation
- Increases energy
- Promotes muscle relaxation
- Reduces depression
A popular breathing technique for sleep is Dr. Weil’s 4-7-8 breathing.
If you are feeling stress, overwhelmed and anxious on a regular basis, you would benefit from the support of a therapist. A therapist can also teach and guide you through calm breathing. I often work with my clients by guiding them in calm breathing, engage clients in guided meditation, guided imagery, muscle relaxation exercises, and mindfulness exercises. The benefit of working with a therapist is that in the beginning, these exercises are new to you and you may find it difficult to concentrate and wonder if you’re doing it correctly. Calm breathing is a great way to tackle anxiety.
To learn more ways to work through anxiety check out our anxiety blog.
Contact us today by calling or texting 702-518-1546, email, or booking a session by hitting the appointment request button. We can normally get you into a session within 24 or 48 hours.
We offer both online therapy (learn more about online therapy here) and in-person therapy at our Las Vegas office. Our office is located in West Las Vegas right off the 95 & Rainbow. Our address is 222 S. Rainbow Boulevard | Suites 113-114 |Las Vegas NV 89145
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