The Power of Breath
Breathing.
Such a simple thing, yes? Something we all do, every day, all day.
But how much notice do we take of it? Often not much, not until we feel as if we can’t catch our breath or when we start to panic. Yet using the breath is one of the most powerful tools we can have in our armoury to help regulate us when we’re feeling stressed, or anxious, or in hyper-arousal (feeling too much). Anyone who enjoys yoga, or swimming, or running, will know the difference using our breath can have.
It can be incredibly grounding, because it can bring us back into our body and slow everything down if we take long, deep breaths that go right down into our bellies. It can be an anchor to the present if we are dissociating or experiencing a flashback. Or simply feel out of kilter.
And so it’s usually one of the first techniques I explore with people when we start working together in therapy.
“Let’s try out some breathing” I say.
“Breathing?” their expression may reply, “umm, yep…I think I’ve mastered that one….I’m still alive, still conscious! Doing it right now in fact….”
Yet often it is only when we turn our mindful attention to our breath that we notice we may be living busy, hectic lives and are rushing around taking short, shallow breaths. Or living in a perpetual “threat” state where our body is hypervigilant and on edge, ready for action at any moment.
And it is often only when we turn our mindful attention to slowing this down, that we feel the enormous benefit it can bring.
Such a simple thing, but so powerful.
The key aspects of using the breath to help regulate us and bring us back into our “window of tolerance” where we’re able to think and feel in a way that feels manageable are to slow the breath down; typically to breathe out for a little longer than we are breathing in; and to breathe right down into our diaphragm. This activates the parasympathetic nervous system (the “rest and digest” one) that slows our heart rate and helps to activate our soothing system, whereby we can feel calm, content and safe (for many who have experienced trauma, this may take time and patience to get there, because it hasn’t been “safe” to be safe). So we can use this to move out of our threat or drive systems, which are activating and require the sympathetic nervous system, into a calmer state. Just by breathing.
And there are so many different ways of doing it….the trick is, finding the ways that suit you, that work for you.
For some, that’s counting breaths in and out; for others it may be inhaling as they follow the horizontal line of a door frame and exhaling on the longer perpendicular line; another may be imagining candles on your fingertips that you need to blow out; or just mindfully noticing our breath without judgement. My personal favourites are balloon breathing as I like the simplicity of imagining a balloon in my belly that inflates as a breath in, and deflates as I breath out, helping me to notice the rise and fall of my abdomen. And my other is alternate nostril breathing, which those who practice yoga may be familiar with.
But behind such a simple (yet effective) group of techniques, is also the intention. The intention to notice that we are feeling unbalanced, or triggered, or in distress. And to do something about it - by slowing our breathing down, by giving ourselves some care and attention. And this is the definition of compassion – a sensitivity and awareness to suffering, and a motivation to do something about it. And so, to be able to direct this compassion towards ourself, and receive it, are the building blocks in the foundation of a healthy relationship with ourselves. And to take a few moments to just sloooooow things down and activate our “rest and digest” system….it’s golden!