“Just take a deep breath.”
This is a piece of advice that we all have heard. Maybe you have even given this advice to your child or a loved one while they were feeling frustrated, overwhelmed, sad or angry.
There is a reason why this piece of advice is tried and true; it works. Deep breathing releases endorphins throughout the body, slows heart rate, promotes blood flow, promotes better sleep and stabilizes blood pressure. Deep breathing is an effective method to control emotions and regulate problematic behaviors.
This is more than just huffing and puffing. It is being intentional, mindful and thoughtful with your breathing.
Here are some of the basics of deep breathing:
Posture: One of the most important aspects of deep breathing is the how your body is set before you begin taking your deep breaths. If you are sitting, standing or lying down your spine should be straight. Think of the top of your head and your tailbone point A and point B. Draw as straight of a line as possible between those two points.
Belly Breathing: Now that you are in the correct posture, it is time to take a few deep breaths. Place one or both hands on your abdomen (between your belly button and rib cage). Take a slow deep breath through your nose and exhale through your mouth. You should feel your hand rise and fall with each breath. If it helps, you can imagine there is a balloon in your abdomen, with each breath in it should inflate and deflate. Repeat the cycle 5-10 times.
Variations: Now that we have the basics down we can throw in some different variations to more effectively take deep breaths.
- 4-7-8 Breathing: Check and correct your posture. Breath in through your nose for 4 seconds. Hold for 7 seconds. Breath out through your mouth for 8 seconds. Do this cycle for around 5-10 times. Note: it is difficult for some children to breath out for 8 seconds. Encourage them to breath out slowly and “empty their balloon.”
- Bumble Bee Breathing: Check and correct your posture. Take a deep belly breath through your nose. Exhale slowly while making a loud “Hummmmm” or “Buzzzzzzz” sound. Try again with your eyes closed. Focus on the sound. Notice how the vibration feels on your mouth. Do this for 3-4 times. Next, close your eyes and block your ears. Notice how this changes your experience. Continue to repeat a 3-4 times. You can try different sounds when breathing out. This is a good introduction to feeling all the different senses and general mindfulness.
- Mantra Breathing: Check and correct your posture. Begin with a few deep slow breaths. As you breathe in say, “Breathe in Compassion.” As you breathe out say, “Breathe out Hate.” This can change to any skills you would want to be working on (i.e. Calm / Anxiety, Peace / Turmoil) Another alternative, as you breathe in say, “I change my thoughts.” As you breathe out say “I change my world.” The selection of your mantra is personal. Whatever has meaning to you, will work best.
Hopefully now the next time you hear or say “Just take a deep breath” you will know exactly how to best take that breath.