How many of us have heard, “just focus on your breathing” during times of stress? But, what does that actually mean? If you’re like me, when someone utters those words when I’m having a hard time… Well, those words mean NOTHING. Hopefully this post will give you some breathing practices that you can work on when you’re not stressed, so that you have familiar tools in your toolbox to reach for during more stressful moments.
Breathing techniques are incredibly powerful. The moment we enter this world from the womb, we take our first inhale. The last thing we’ll do when departing from the world will be to take a final exhale. However, what happens in between these breaths is what’s really important. When we’re busy with our normal lives and responding on autopilot all day long, it’s easy to just disregard our nervous system and let it bounce back and forth. Now, today, when you have more time and space away from people, is the time to stop being on autopilot and start taking control over your mind, body, and nervous system. This control starts with the breath.
The benefit of breathing techniques is that they can be done anywhere, anytime. Do your best to get comfortable first (in a chair with your feet on the floor, sit in a seated meditation position, or lie down). You might want to set an intention, or focus on a neutral or positive image as you breathe. Or, you may just want to quiet your mind and embrace the stillness. There is no right or wrong way to practice these techniques, so just make sure that you leave all judgments behind and proceed with an open, gentle heart.
Breathing Technique #1: Square Breathing
Square breathing (or ‘box breathing’) is a harmonizing technique that balances the sympathetic (fight-flight) response with parasympathetic (rest-digest) response. This is a technique that the Navy Seals implement before they go into a chaotic, stressful mission because it makes the body awake (sympathetic), yet relaxed (parasympathetic). Ah, the importance of balance! This technique can be used anytime you need balance in your life: to calm yourself down when you’re feeling stressed, before you need to respond to a high stress situation, when you’re trying to sleep, when you need to clear your head, when you’re making a big decision, or just when you’re starting or ending your day. To do this technique, follow these steps:
To start, slowly exhale all of your air out
Gently inhale through your nose to a slow count of 4
Hold at the top of the breath for a count of 4
Gently exhale through pursed lips (as if you were slowly trying to blow out a candle) for a count of 4
At the bottom of the breath, pause and hold for a count of 4
Repeat this 4x4 cycle at least 4 times.
Breathing Technique #2: Whisky Breathing
Whereas square breathing is applicable at any time, whisky breathing should be handled with a little more care. As the name suggests, a little bit of whisky now and then is no big deal… But, if you overuse it too much, too often, you’ll get sick or groggy. The same rule applies for whisky breathing. Whisky breathing is very relaxing and strongly activates the parasympathetic (rest-digest) nervous system, so it should primarily be used as a sleeping aid or when we’re highly anxious. During whisky breathing, you’re going to breathe in through your nose and then immediately breathe out, without holding at the top. Complete the following steps:
Inhale through your nose for a slow count of 4
Exhale through pursed lips for a count of 8
After 10 rounds of whisky breathing, your heart rate slows, blood pressure drops, and you engage more with your parasympathetic (peaceful, resting) nervous system. This will help you calm down during a state of panic, or help you fall asleep.