Breath as Resource: How Calm Breathing Can Support Us

In the course of our busy days, we don’t often think about the reality that our breath, rising and falling like a wave, is always supporting us in the background. A constant companion, our breath sustains and nourishes us, bringing in fresh oxygen, and removing unwanted carbon dioxide with each exhale.

The breath, as many yoga practitioners know, can also be consciously accessed and guided in various ways, depending upon one’s chosen focus. What we know is that we can influence our breath, and that this, in turn, can support regulation of our physical and emotional state.

I will review a particular breathing technique here that is simple and can be very effective, called diaphragmatic breathing, or sometimes calm breathing. Please note that, for some people, the breath may not feel safe or comfortable to tap into in this way, such as if one has experienced past trauma involving breathing. Like all techniques, it is important to consider what may work for you. You may wish to try this method and see for yourself if you find it supportive.

First, let’s review a bit of related theory to frame why and how this form of breathing can be helpful. Our nervous system includes a branch called the autonomic system (ANS), which controls many body functions, including heartbeat and respiration. Branches of the ANS involve the sympathetic and the parasympathetic nervous system. The former is activated when we are doing those tasks of our daily, waking hours, such as work, school, chores, and other activities. The parasympathetic system activates when we are resting, eating, and sleeping, allowing the system to replenish itself to support further activity in the sympathetic mode.

In each of these modes, we tend to breathe very differently. In sympathetic activation, our breath is often fast and shallow in the area of our chest. When we are in parasympathetic mode we tend to breath more fully into our bodies, down into the area of the abdomen, and often deeper and slower.

The reason it can be helpful to know about these two systems is that the sympathetic and parasympathetic system are designed so that they both cannot be activating at the same time. When we are in high sympathetic activation this is where people may experience symptoms of anxiety, such as agitation, a tight chest, a racing heart, or feelings of panic, and it may even seem hard to catch one’s breath. This means that if we notice our system is highly activated, especially with those uncomfortable symptoms of anxiety, we can choose to consciously breathe in such a way as to support the system to switch from the activating to the resting system (sympathetic to parasympathetic). Often, this supports calming our body down.

Also, if part of the anxiety or upset we might be feeling is related to a worry or a story that our mind is telling us, even taking a few of these slower, deeper breaths means for those moments we are less in touch with the worry, or the mind’s story. When we calm the body, the mind often becomes more open, clear, and able to see situations in a more balanced way. Since it is often harder for the logical parts of the brain to work well when we are stressed, anxious, or upset, calming the body can also help to steady the mind.

So, now that we have reviewed the why of this breathing method, let’s review the how to. In practicing this tool initially, you might gently place one hand on the chest and the other on the belly to help you track the sensations of breath. Take a moment to start by noticing the rhythm of your breath right now. You might ask yourself, “Am I breathing fast, or slow? Deep or shallow?” This can give you a sense of your baseline level of activation. Next, begin with a longer, slower exhale. Imagine taking a big, long sigh at the end of a busy day. Let the exhale extend, followed by an in-breath as deep as it is willing to go, and then followed once again by that long, slow out breath.

Sometimes, breathing in may feel challenging, which is often because the intercostal muscles between our ribs can be tight with tension. So, I would invite you to meet yourself where you are at with the in-breath, breathing in as fully as you can, but not forcing it. Focus on the long, slow exhale. That is the part of the breath that encourages the resting system to come online.

Take some time to feel into what a comfortable, slow rhythm feels like in your body. Know as you are practicing this that all you need to do in these moments is breathe, and give yourself this time. You might try out adding a short pause between the in breath and the out breath, as another way to help consciously slow down the rhythm of breathing. It only need be a second or so where you hold the inbreath, or pause after the outbreath. Allow yourself some time to explore this rhythm and what it feels like.

After you do this for a couple of minutes, take a moment to notice how you feel. If you are calmer, what might tell you so? Are your thoughts moving slower? Do your shoulders feel lighter? Do you feel more emotional ease in some way? All of these examples of signs that you have likely tapped into that parasympathetic response.

This form of breathing, especially when practiced, can support regulating stress during the day, and can even stop a panic attack, or decrease the intensity and severity of an attack once it starts. It is a very gentle way to reassure your body that you are most likely not in a life, or death situation, and that it is okay to calm a bit.

I often encourage people who are struggling with anxiety to practice this on purpose once a day, even for a minute or two, to learn it enough that it becomes very easy to remember to use when you might notice some stress, anxiety, or upset. Even a few breaths can help calm the system. In most situations were there is no actual emergency, there is time for a few deep breaths.

When we can get curious about even the small signs that our bodies are becoming more stressed, like an increase in muscle tension, or a creeping sense of dread, stepping in with a some calm breaths can help to regulate our nervous system in a supportive way throughout our day.

The breath, a steady rhythm of life, rising and falling like a wave on the ocean, is always there for us as a resource. Feel free to practice with this simple breathing method to see if it might be a helpful addition to your existing skills to manage stress and anxiety.

I hope this article has given you a few useful ideas. If you believe you may need some additional support at this time, feel free to reach out with a message or a phone call for a free consultation. I would be happy to connect with you about how I might be able to help you along your path.