My grandmother used to tell me many times a day when I was a child to slow down and take a deep breath. I often thought that she just wanted me to stop talking so much (which I still struggle with 😊 ), but now I realize that she was on to something.
I remember coming home from school in a tizzy about something that had happened during the day and my grandma would sit me at the kitchen table, give me a big bowl of her famous fedelini soup, and tell me to slow down and take a deep breath. Suddenly my mind would stop racing and I could feel myself slowly melt into the red vinyl chair. I would breathe in deep as the comforting smells of grandma’s kitchen filled my lungs. It seemed like in an instant, my emotions became steadier; my thoughts were clear, and I was ready to take on whatever grand adventure the afternoon would bring.
As I grew up, I associated this change in the atmosphere around and within me as just part of being in one of my favorite places with one of my favorite people. However, it seems like my little (her nickname was PeeWee) grandma knew something I did not: Your breathing directly affects your mind and body!
Studies have shown that the parts of your brain linked to emotion, stress response, and attention/understanding are impacted by your breathing. Focusing on the pace and depth of your breathing can have positive impacts on your body as well as your mind. It can improve focus and can help reduce the negative effects of stress in your body. 1
One breathing technique that has been shown to have positive effects on your body is diaphragmatic breathing. This is just one type of breathing exercise that may help when you are feeling breathless. This technique is a little more difficult to learn than pursed-lipped breathing, so it is best to try it out for the first time while you are feeling rested.
1. Lie back with your knees slightly bent. (It is best to start lying down or leaning back if you are new to this technique)
2. Place one hand on your abdomen. Place one hand on your upper chest.
3. Focus your breathing on your abdomen.
4. As you breathe in, the hand on your abdomen should rise.
5. As you breathe out, the hand on your abdomen should lower.
6. Breathe in through the nose. Breathe out slowly through pursed lips.
7. Practice these two to three times a day for five to ten minutes each time.
For an example of what diaphragmatic breathing looks like, and video instructions on breathing techniques check out this video.
We live in such a fast-paced world with so many things pulling us in many directions each day that we often forget about the importance of slowing down and relaxing. We are often so used to the rushing pace that we do not realize the effects of stress on our bodies. Practicing relaxation now can help you to be prepared for the times when breathlessness may come out of what seems like nowhere. In those moments anxiety and panic can arise fast. But if you have practiced relaxation and deep breathing techniques before those situations arise you may feel more equipped to handle them.
Another type of deep breathing technique involves using images or focus words. Choose a picture or a word that makes you happy, relaxed, or peaceful.
1. Sit or lie down in a comfortable place.
2. Begin to be aware of your breathing but don’t try to change it.
3. Take in a few deep breaths.
4. Notice the difference between normal breathing and deep breathing.
5. Notice how deep breathing feels. Pay attention to how your whole body feels when you breathe deeply.
6. Place one hand below your belly button, keep your abdomen relaxed, and notice how it rises and falls as you inhale and exhale.
7. As you are deep breathing, focus on the word or picture that you have chosen.
8. Picture the air you are inhaling fills you with peace and calm and the air you are exhaling pushes out tension or anxiety.
9. Practice this relaxation technique two or three times a day for five or ten minutes each time.
As always, check with your health care provider before practicing any breathing techniques, or beginning any type of exercise.
Some of my best childhood memories are of lessons learned with my grandma. The things she taught me still impact me today. What are some things that you have learned about breathing and relaxation techniques? Let’s chat!
references:
ma x, yue zq, gong zq, et al. the effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. front psychol. 2017;8:874. published 2017 jun 6. doi:10.3389/fpsyg.2017.00874
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