Breathing Skills

Do Breathing Skills Even Work?

If you’ve been in therapy before, chances are that you’ve heard your therapist recommend taking some deep breaths– whether it be to help you relax before falling asleep, to help you ground to your environment, or to reconnect with your body. But the question remains, do they work? And if so, why?

Our Breath and Our Nervous System

When we discuss our nervous systems, we talk about two main branches: our Sympathetic Nervous System (SNS), and our Parasympathetic Nervous System (PNS). Our SNS is the branch that triggers our flight-or-flight responses, while our PNS promotes regulation and recovery.

Breathing acts as a bit of bridge between the systems. Ever notice that when you’re anxious (i.e. in your sympathetic state), your breathing becomes more shallow, and sometimes more labored? These shallow breaths send cues to your body to remain on alert, ready for any threat. And notice that when you’re in a state of relaxation or calm (i.e. your parasympathetic state) your breaths are longer and more regulated? Slow deep breathing sends cues of calm and relaxation to your body and brain. By being intentional about our breath and making a conscious effort to shift to slower and more controlled breathing, we are able to more easily shift from a state of stress, to a state of calm which improves our mental and physical wellbeing.

Breathwork and The Vagus Nerve

Intentional breathing helps to influence our vagus nerve, an important part of our parasympathetic nervous system. Engaging in slow, intentional deep breathing allows us to stimulate the vagus nerve which signals to our brains that it is time to relax. As a result, you’ll notice a reduction of stress hormones (think cortisol and adrenaline), lowered blood pressure, and an increased feeling of calm. Controlled breathing also improves oxygenation, improves brain function, and helps to stabilize emotions. All of that to say, breathing techniques are an essential tool for reestablishing safety and finding nervous system regulation.

Regulating Breathing Techniques

Looking to regulate your system through some breathing techniques? Check out some of the breathing skills below!

1. Diaphragmatic Breathing (Belly Breathing)

  a. Find a comfortable position to sit or lay down

  b. Place one hand on your chest and the other on your belly

  c. Inhale deeply through your nose, allowing your belly to rise

  d. Exhale slowly through your mouth

  e. Exhale slowly through your mouth

Benefits: Lowers heart rate, reduces stress hormones, improves oxygen flow

2. Box Breathing (Square breathing)

  a. Inhale through your nose for a count of 4

  b. Hold your breath for a count of 4

  c. Exhale through your mouth for a count of 4

  d. Hold your breath for a count of 4

  e. Repeat for a few breath cycles

Benefits: Improved concentration, reduction in anxiety, nervous system balancing

3. Alternate Nostril Breathing

   a. While holding your right nostril closed with your thumb, inhale through your left nostril

   b. Releasing your thumb, hold your left nostril closed with your ring finger and exhale through the right nostril

   c. Inhale through your right nostril

   d. Exhale through your left nostril

   e. Repeat for a few breath cycles

Benefits: Improved mental clarity, stress reduction, balanced energy

4. 4-7-8 Breathing

   a. Inhale through your nose for a count of 4

   b. Hold your breath for 7 seconds

   c. Exhale through your mouth for a count of 8

   d. Repeat for a few breath cycles

Benefits: Activates the parasympathetic nervous system, improves sleep quality, lowers blood pressure