In the search for emotional balance and stress management, the power of breath stands out as a formidable tool. Far from being a biological necessity, the way we breathe can serve as a conduit for regulating emotions, calming the nervous system, and fostering a deep sense of resilience.
My Healing Journey
I was introduced to breath work through my own therapeutic healing journey. Initially, I resisted the concept and benefits of it because it meant I would have to slow down to connect with it. Over time, I accepted that slowing down was an essential part of my sustainability and emotional regulation.
Breath work reminds me to pause, breathe, and be present in the moment, to release emotions that are no longer beneficial through the simple acts of inhaling and exhaling. It serves as a constant reminder to check in with myself, breathe, and connect with my body. Journaling is an extension of the tools that I use throughout my personal therapeutic journey, with breathwork serving as the gateway to emotional release.
The beauty of breath work lies in its accessibility; it requires no special equipment or environment and can be practiced virtually anywhere, anytime.
Breath: The Bridge Between Mind and Body
The act of breathing is unique as it operates automatically yet can be controlled consciously. This intersection offers a rare opportunity to influence the autonomic nervous system, which governs our stress and relaxation responses. By altering our breathing patterns, we can shift from a state of agitation to one of calm, essentially using our breath as a direct line to emotional regulation.
Research highlights how certain breathing techniques activate the parasympathetic nervous system, our body's natural calming mechanism, thereby reducing stress levels and enhancing emotional well-being.
In Do Breathe*, Michael Townsend Williams asserts handling stress might be easier than you think, just by adjusting how you breathe. In his book, he goes on to explain that when we get stressed, our bodies all respond in a similar way: they release a chemical called cortisol into our blood. This makes our hearts beat faster and our blood move faster too.
Stress can be tricky, but you can lessen how it feels in your body with proper breathing techniques. If you're stressed, you tend to breathe quickly and not very deeply. But if you're feeling calm, your breaths are longer and more measured. Your breathing does more than show how you're feeling; it can actually help change your mood. If you breathe like you're calm, nice and slow, it can make your body believe it’s in a state of relaxation.
Here's how you can begin to use this knowledge to your advantage.
Breathing Techniques from "My Formula, My Balance Creative Journal"
Breath Work Techniques
Choose the Technique That Feels Right:
Listen to your body and choose the technique that naturally resonates with you.
Don’t Overthink It:
Allow yourself to engage in the process without getting bogged down in perfecting the technique.
Set Your Timer for 5 to 10 Minutes:
Commit to a manageable timespan that fits into your day.
Forest Bathing
This technique is based on the Japanese practice of Shinrin-yoku and incorporates a mindful approach to engaging with nature:
Find a Place in Nature:
Seek out a tranquil environment where you can be surrounded by natural elements.
Take a Moment to Take in Your Surroundings:
Immerse yourself in the beauty and serenity of the environment, connecting with the sounds, scents, and sights.
Breathe in Slowly for 4 Seconds
Hold Your Breath for 7 Seconds
Slowly Exhale for 8 Seconds
Pause, Then Repeat: This sequence of breathing helps engage your senses deeply, enhancing the calming effects of nature on your nervous system.
The Long Breath Out
This technique emphasizes the influence of the vagus nerve, which plays a critical role in activating the body's relaxation responses through controlled breathing:
Breathe Slowly Through Your Nose:
Start with a calm and gentle inhalation using your nose.
Then, Breathe Out Slowly Through Your Mouth for as Long as You Can:
Focus on a long, sustained exhalation. This practice helps engage the parasympathetic nervous system by using the neurotransmitter acetylcholine, which promotes relaxation and stress relief.
Breath work can be a powerful tool for managing stress and enhancing emotional regulation. Each technique offers a unique approach to achieve serenity and mindfulness.
For further reading and practices, refer to My Formula, My Balance Creative Journal** which provides these insights and methods, enhancing personal balance and well-being.
Breath work reminds me to pause, breathe, and be present in the moment, to release emotions that are no longer beneficial through the simple acts of inhaling and exhaling. It serves as a constant reminder to check in with myself, breathe, and connect with my body.
Empowering Yourself Through Breathwork
Incorporating these breathing techniques into your daily routine can be a game-changer for managing stress and navigating emotional highs and lows. The beauty of breath work lies in its accessibility; it requires no special equipment or environment and can be practiced virtually anywhere, anytime.
In essence, the mastery of breath-anchored practices offers more than just momentary peace. It equips individuals with a potent skill set for maintaining emotional equilibrium, ensuring a state of calm readiness to face whatever challenges life may throw their way.
Adopting controlled breathing as a daily practice holds the promise of not just temporary relief but the cultivation of an enduring emotional resilience. As we understand and appreciate the profound connection between our breathing patterns and emotional states, we unlock a powerful mechanism for self-regulation and well-being.
Sources:
*Michael Townsend Williams. (2018). Do breathe: calm your mind. Find focus. Get stuff done. Chronicle Books LLC.
**Justine Astacio. (2023). My Formula, My Balance: The Lotus Theory Creative Journal. Blurb.
