The Power of Breathing Exercises

The main point of breathing exercises is to give our body and mind a chance to slow down. When we are stressed or anxious, our breath usually becomes fast and shallow, which only makes us feel more on edge and can trick our body into thinking something is wrong. Taking slower, deeper breaths has the opposite effect. It tells our brain that we are safe, which helps our body relax, our heart rate steady, and our mind feel clearer. Many of us also notice that practicing breathing helps us focus, sleep more easily, and feel more in control of our emotions (Zaccaro et al., 2018).

Why Practice Breathing Exercises?

The main point of breathing exercises is to give our body and mind a chance to slow down. When we are stressed or anxious, our breath usually becomes fast and shallow, which only makes us feel more on edge and can trick our body into thinking something is wrong. Taking slower, deeper breaths has the opposite effect. It tells our brain that we are safe, which helps our body relax, our heart rate steady, and our mind feel clearer. Many of us also notice that practicing breathing helps us focus, sleep more easily, and feel more in control of our emotions.

When Can They Help?

Breathing exercises can be used almost anytime. They can be a quick reset before a big meeting, during a tough conversation, or at night when your thoughts are racing and you can’t fall asleep. Some people use them in the middle of a panic attack, while others make them part of a daily routine, like when they wake up in the morning or before bed. They don’t require any special equipment, so they’re easy to practice wherever you are.

Types of Breathing Exercises

There are many styles of breathing exercises, and it can take some experimenting to find what feels best for you:

• Belly Breathing: Taking slow breaths into the belly instead of the chest.
• Box Breathing: Inhale, hold, exhale, and pause for the same amount of time (like four seconds each).
• 4-7-8 Breathing: Inhale for four, hold for seven, exhale for eight.
• Pursed-Lip Breathing: Breathing out slowly through pursed lips, which can help with shortness of breath.
• Mindful Breathing: Simply noticing each inhale and exhale without trying to change it.

References:

Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353