Deep, Slow Breath |
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Why we start with a deep, slow breath.
The first time I heard someone tell me to take a deep breath to calm myself, I thought, "What's that going to do for me?"
The more you practice it, the better it works.
It does not make everything instantly okay, but it's the first step to interrupting stress.
The fact is that a deep, slow breath initiates calming physiological changes in your body and mind.
The more you practice it, the better it works.
It does not make everything instantly okay, but it's the first step to interrupting stress.
The fact is that a deep, slow breath initiates calming physiological changes in your body and mind.
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KEY FACT:
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The state of your body is connected to your state of mind.
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Think of a time when you were feeling calm and relaxed. How was your breathing? Was it slow and deep, or fast and shallow? Deep, slow breaths are part of our "rest and digest" state. This is how our nervous system is working when we are calm, there is no danger, and we can handle whatever is going on. |
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Now think of a time when you were feeling stressed. How was your breathing then? You may have been holding your breath, or if you were anxious, your breathing was probably shallow and rapid. You may not even remember. When we perceive some type of threat, that something is not right, our brain and body enter into a stress response. This is on the fight-or-flight spectrum, activated unconsciously, and can look like many different things, including anxiety, frustration, irritation, anger, isolation, and overwhelm.
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You may also be able to recall a time when you zoned out. Your mind was someplace other than where you were in that moment. We are not aware of our bodies when we are in this state. We are on automatic, in a state of body unawareness - which is fine, if we are doing it purposefully, in a safe space. |
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Frequent checking on our breathing brings our attention to wherever we are and whatever we're doing in that moment.
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Reflect on your personal experiences below, for more evidence of your body/mind connection:
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Think about when you were stressed, and reflect on the state of your:
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Think about when you were relaxed, and reflect on the state of your:
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Notice that whether you were stressed or relaxed, the states of your body and mind were aligned.
Telling yourself, or hearing another person tell you to "calm down" is often unhelpful. Slowing and deepening your breath sends a physiological calming message from your body to your brain. It will initiate a change in your nervous system that goes far beyond your breath.
A slow, deep breath is incompatible with an anxious mind.
It is associated with calmness, clarity, and being present.
It is associated with calmness, clarity, and being present.
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Calming Breaths
This is not about setting time aside during your day, or waiting until you feel anxiety or frustration. There's no guided breathing or counting. Those are helpful, but the idea here is to make a lifestyle change. Learn about three important elements of a calming breath, and try to do this as frequently as you can remember to, throughout your day. This is a proactive way to reset your state of body and mind.
Here are main points to keep in mind:
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It is helpful to take at least two slow, deep breaths together if you can, however even just one can be very helpful. Look for opportunities throughout your day, such as when you are waiting at a red light, on hold, or for something to download on your computer. After you've been doing this for a short time, you will be able to do it without distracting yourself at all - it will become automatic. When this happens, when you are having a conversation, listening to another person talk, you'll be able to inconspicuously breathe in this way to help you feel calm and centered.
For more information on the stress response, click here