By: Brie Scolaro, LMSW
Learn the technique – Deep Breathing
Evoke your relaxation response by breathing deep and slow. The relaxation response is the opposite of the stress response, and is essential to counteracting problematic stress in your life. This technique, which is being utilized by psychologists and biofeedback specialists across the globe, is effective in reducing your everyday stress especially if you struggle with PTSD, depression, anxiety, addiction, or any other mental or physical health problem. Mayo Clinic will tell you up front how terrible stress can be for your body, mood and behavior, and could be the reason behind your frequent headaches, sleep problems, and lack of motivation. When you do the exercise, your metabolism decreases, heart beats more slowly, muscles relax and blood pressure decreases, as stated by the American Institute of Stress.
So why am I feeling anxious in the first place?
The culprit here is most likely shallow breathing. When we engage in shallow breathing, we see our anxiety and fear responses skyrocket, such as when we watch a scary movie, or are caught on a busy train during rush hour. When we breathe this way, we inhale and exhale quickly, resulting in a higher number of breaths per minute, which wreaks all sorts of havoc on your sympathetic nervous system. The experience of anxiety can go on to alter your emotions and thoughts, which is the cornerstone of what cognitive behavioral therapy (CBT) teaches.
The goal, then?
Current research states that the goal is between 4-6 breaths per minute, and that everyone’s “ideal” relaxation response is activated at different breathing frequencies. We find this out by altering the length of our inhale, exhale, and the time we hold in between. Utilize an on-the-go app like Paced Breathing for Android or Breath+ Simple Trainer for IOS and aim for a 4.5 seconds inhale, 1 second for both holds, and 5.5 seconds for exhale. Decrease or increase the lengths to find your key to relaxation.
Make sure you use your belly to breathe, not your chest. Put your hand on your stomach and breathe so that your stomach inflates (goes up) when you inhale, and deflates when you exhale.
Think of the big bad wolf. Think blowing out 100 candles on a birthday cake.
This technique can be utilized anywhere, and has been a savior in my own life. Personally, I keep a pair of cheap headphones in my work bag and near my bed because I feel the most anxious while commuting and before falling asleep. While deep breathing hasn’t been the wonder pill that takes away all of my anxiety problems, it has helped me immensely in moving forward productively after feeling anxious, combatting my insomnia and allowing me to stay grounded.
Try it out.
Start by practicing 5-10 minutes a day, gradually building up to 15-20 minute sessions each day over time. You can even set reminders on your phone or tablet’s calendar to help you remember. With just 4-5 breaths, you will instantaneously feel the difference, such as your heart rate and anxiety decreasing. To feel the longer term benefits of deep breathing, stick with the activity a period of 8 or more weeks.