In my early years of practicing therapy, I would encourage my clients to use breathing but rarely practiced it with them in session. Now it is absolutely one of the most effective ways I can help my client (and myself!) find relief from stress during a session.
We all talk a lot about stress, but what is it exactly? Stress is defined as a response to a situation. Typically we think of challenging situations as bringing stress, but even an incredibly exciting thing—like winning the lottery—can result in an experience of emotions and energy that are actually “stress” for the body and mind.
Key to living with stress is the notion that it will end and our response to it will end. Ideally, the stressful situation will pass and our body and mind have time to recover. So what if it doesn’t? In the 2022 Stress In America study, one in three Americans say their stress is “completely overwhelming” most days. For women ages 18-34, that number went as high as 62%.
Sometimes external factors such as financial and political stressors can perpetuate unhealthy stress. However, it is the internal response to stress that is the culprit in anxiety and prolonged stress reactions.
Ongoing activation of stress hormones like cortisol has clearly researched impact on not just short-term psychological health, but long-term physical health.
- Digestive problems
- Headaches
- Muscle tension/pain
- Sleep problems
- Heart disease
- High blood pressure
- Strokes
- Weight gain
- These can last long after the immediate ‘threat’ is over. This is where learning to break that internal cycle can be so helpful.
- Difficulty focusing/concentration
- Anxiety
- Depression
You’ve probably guessed by now, that deep breathing helps not just to encourage calming thoughts and a sense of relaxation, it also changes that messy hormone cascade happening inside our body. Deep, slow breathing activates the vagus nerve and in turn, slows our heart rate and respiration to a relaxed state (Polyvagal Institute).
Studies show that breathing with a measurable impact on cortisol and emotional well-being is ideally practiced for 15 minutes per session and on a daily basis. This can feel like a lot, but used as part of a nighttime routine it can also show great rewards in the quality of sleep for individuals. Middle-of-the-day breathing breaks can help increase a sense of well-being and moderate the response to daily stressors (like that team meeting).
BUILD A BREATHING PRACTICE
- Start with guidance: Listen to a recording or participate in breathing that is guided. Until something becomes intuitive it can be helpful to try out different breathing routines.
- Take it easy: Go with what feels comfortable. If you can’t hold your breath for a full 8 seconds, work on extending what feels comfortable for you. Pushing too hard can result in feeling lightheaded or more tense in your body.
- Relax: Always start by choosing a setting and a posture that is comfortable. It may mean getting on the floor or it might mean finding good back support. Supporting the entire body allows your focus and energy to be led by your breath, which is the goal!
- Practice: Hold yourself accountable to 10 to 15 minutes of practice at least 2-3 times per week. Focus on how you feel after practice, building that mind-body reward helps make the habit more appealing.
