Find Calm with Slow Deep Breathing
Your breath is always with you. Learn to slow the breath by counting and reap the benefits.
Slow, deep breathing is one of the best ways to lower stress in the body. “Remember to breathe!” is common advice for those under pressure, meaning to take a few deep breaths to calm down and clear the mind. A long exhale stimulates the healthy function of the vagus nerve which controls the “rest and digest” activity in the body.
You may think, “But I know how to breathe!” True, but breathing can change as a result of fear or anxiety. When we are frightened, breathing tends to quicken as part of the fight or flight reaction. These quick short breaths can even lead to hyperventilation and a feeling of panic.
The opposite is a “sigh of relief” when danger is past. A yawn or a long sigh are common ways that the body shifts back into “rest and digest”.
Breathing may also become shallow from sitting forward at a desk over a computer, holding your shoulders forward or tight clothing.
You can learn to use deep breathing as a natural way to signal relaxation to the body and calm the mind.
These audio recordings will help guide you to practice deep breathing. Listen to both to see which one you prefer. Practice daily until you can do deep breathing anytime, anywhere.
It is helpful to practice when you are calm so that you can become familiar with each technique and train your body to relieve stress. Practicing regularly will increase your success in using these strategies during stressful moment.
Male Voice
Female Voice
Breathe in through your nose and out through your mouth.
Breathe slowly. Count to 4 breathing in. Hold for2 counts. Breathe out for 6 counts.
Breathe deeply, from the belly. Think about expanding your abdomen and widening your rib cage as you inhale.
Notice the turning of the breath, from in to out and in again.
Exhale longer than you inhale. It’s the exhale that creates the relaxation response.
- Anxiety or stress
- A sense of danger or threat
- Posture that compresses the chest such as sitting forward or with crossed legs
- Tight clothing near the waist or around the chest
Diaphragmatic or deep breathing means pulling in air with the diaphragm all the way to the bottom of the lungs while holding the shoulders still. You can feel this movement by sitting forward with your chin in your hands and elbows on a table. That keeps the upper chest still so you can feel the stomach area expand. You can also lie down with a book on your stomach and breathe so that the book moves.
- It allows 30 percent more air to be exchanged.
- More oxygen is available to the body.
- Brain function improves.
- You feel calmer overall.
Exhaling slowly activates the vagus nerve which is important in regulating the physical arousal due to stress. The vagus nerve regulates the “rest and digest” system that signals several important organs to return to normal function. Heart rate slows, digestion improves, stress hormones lessen, and relaxation hormones are released.
Breathing exercises also shift your focus away from stress or pain. If you focus on the rhythm of your breathing, you're not as focused on what has been stressful, allowing you to rest and recover.
The vagus nerve is a long and complex nerve that carries information back and forth from the brain to many organs in the body. It regulates the parasympathetic control of the heart, lungs, and digestive tract. It regulates calming the body after a stressor.
Its function can be enhanced by exhaling slowly after a deep breath.
- Exhale slowly after a deep breath.
- Hum a single note as long as possible.
- Yawn and stretch.
- Sing, chant or yodel.
- Laugh.
- Gargle water.
- Swim in cold water.
- Immerse your face in cold water (this activate the dive reflex which slows heart rate).
- Massage around the head and side of the neck.
The Sympathetic Nervous System (SNS) activates the body in stress-related situations. It is often called the fight or flight reaction. Cortisol, a stress hormone, signals various organs in the body so that heart rate speeds up, breathing speeds up, digestion stops, muscles tighten, pupils dilate, and sweat glands become active. Glucose or sugar is released from the liver for quick energy. The brain “scans for danger” and makes quick decisions rather than long term planning.
The Parasympathetic Nervous system (PNS) regulates a return to “Rest and Digest” after a stress reaction.
The Parasympathetic Nervous System (PNS) helps return the body to calmer day-to-day function. Breathing slows, heart rate slows, blood vessels relax and blood pressure goes down. Muscles relax and digestion returns to normal. Thinking becomes more organized and complex. The two systems work together to maintain normal function.
When you take a deep breath in, your heart rate quickens slightly. As you exhale, your heart rate slows. This heart rate variability (HRV) is normal. Several minutes of slow, deep breathing activates the parasympathetic nervous system which decreases the heart rate even more and dilates blood vessels, reducing your overall blood pressure.