Breathe Your Way to Calm: How Breathing Exercises Can Help you to Cope with Difficult Emotions
- Kelly
- Mar 23
- 3 min read
In today’s fast-paced world, stress and anxiety have become almost unavoidable companions for many of us. Whether it's looming work deadlines, personal responsibilities, or simply the weight of modern living, it’s easy to feel overwhelmed.
The good news? Relief might be as simple as your next breath. Breathing exercises are powerful, accessible tools that can help reduce anxiety and stress, promoting a sense of calm and balance.
The Science Behind Breathing and Stress
When you're stressed or anxious, your body enters "fight or flight" mode, a survival response that increases heart rate, shortens your breath, and floods your system with stress hormones like cortisol. While this response is helpful in dangerous situations, chronic stress keeps your body stuck in this heightened state, which can take a toll on your mental and physical health.
Breathing exercises work by activating the parasympathetic nervous system—your body's "rest and digest" mode. This helps counteract the stress response, lowering your heart rate, reducing muscle tension, and calming your mind.
Benefits of Breathing Exercises
Incorporating breathing exercises into your daily routine can:
Reduce Anxiety: Slow, deliberate breathing sends signals to your brain that you are safe, helping to interrupt anxious thought patterns.
Improve Focus: Mindful breathing helps center your thoughts, making it easier to focus on the present moment.
Enhance Sleep: Deep breathing before bedtime can prepare your body and mind for restful sleep.
Lower Blood Pressure: Controlled breathing can decrease heart rate and blood pressure over time, supporting cardiovascular health.
Boost Emotional Resilience: Regular practice builds your ability to remain calm and composed during stressful situations.
Effective Breathing Techniques for Stress and Anxiety
Here are some simple yet effective breathing exercises to try:
1. Diaphragmatic (Belly) Breathing
How to do it: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, ensuring your belly rises while your chest remains still. Exhale slowly through your mouth.
Why it works: This method promotes deep, full breaths, calming your nervous system and enhancing oxygen flow.
2. 4-7-8 Breathing
How to do it: Inhale through your nose for 4 seconds Hold your breath for 7 seconds Then exhale slowly through your mouth for 8 seconds. Repeat 4-5 times.
Why it works: The extended exhale promotes relaxation and reduces anxiety by slowing your heart rate.
3. Box Breathing
How to do it: Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold your breath for another 4 seconds. Repeat for 1-2 minutes.
Why it works: This exercise promotes focus and reduces stress.
4. Alternate Nostril Breathing
How to do it: Use your thumb to close off your right nostril and inhale through your left nostril. Close your left nostril with your ring finger, release your right nostril, and exhale through the right side. Alternate nostrils for 1-2 minutes.
Why it works: This practice balances energy, clears the mind, and creates a sense of harmony.
5. Mindful Breathing
How to do it: Simply focus on your breath as it moves in and out of your body. Notice the sensation of air entering your nose, filling your lungs, and leaving again.
Why it works: This simple practice keeps you grounded in the present moment, reducing overthinking and worry.
Tips for Success
Practice Daily: Set aside 5-10 minutes each day to practice breathing exercises. Over time, it will become second nature.
Create a Calm Space: Find a quiet, comfortable place where you won’t be disturbed.
Be Patient: If your mind wanders, gently guide it back to your breath without judgment. This is part of the process.
Final Thoughts
Breathing exercises are more than just a quick fix; they’re a lifelong tool you can use anytime, anywhere to navigate stress and anxiety. With consistent practice, these techniques can help you cultivate inner peace, improve your overall well-being, and regain control when life feels overwhelming.
So, the next time stress comes knocking, take a moment to pause and breathe—your mind and body will thank you.
If you find yourself struggling to put any of these exercises into practice, you are welcome to book a session with me to work through them together. Book by emailing me at info@therapywithkelly.co.za or at the link below:
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