Belly Breathing

Breathing: it’s one of our most basic human functions. It’s innate, beginning the second we’re born and not stopping until the moment we die. So, how could something so simple quell something so big like an anxiety attack?

Anxiety begins the second our brain perceives a threat, real or imagined, and sends signals to our body to fire up the anxiety symptoms more familiarly known as rapid heartbeat, sweaty hands, restlessness, etc. Back when we were cavemen this served the wonderful purpose of keeping us alive. The symptoms would have helped us safely escape a giant man-eating bird. Today, we don’t face as many man-eating birds as we do deadlines, but the biochemical reaction stands the same. Now here’s the tricky part… when we are feeling anxious our breath tends to speed up, sending a message back to the brain saying, “yep, they’re definitely in crisis. Let’s keep those symptoms coming to keep them safe.” So, the cycle continues. Brain perceives threat, brain sends signals for rapid breathing, breathing reassures brain that threat is present and so on. How can we break the cycle?

Breaking the cycle begins with breathing. When we slow the breath, in the same manner that quick breathing tells the brain we’re in trouble, slow breathing lets the brain know we’re safe. For example, when we are deep asleep in the middle of the night, our breath tends to be longer and slower. The body is in a relaxed state of safety and comfort. By intentionally slowing the breath, we can communicate to the brain that we are safe and comfortable. The bodily sensations will follow suit such as slowing the heart rate, relaxing internal muscles, and bringing higher blood flow to the extremities.

Now that we understand the why of intentional breathing, let’s give it a whirl!

Begin by sitting or lying down and place one hand on the belly and one hand on the chest. Breathe slowly through the nose, noticing the belly rising like a balloon. Then, breathing slowly out through pursed lips and repeating this about 10 times. Notice the change in the body after breathing slowly. Some people prefer to count while they breathe, beginning with 4 seconds in and 6 seconds out. You can experiment and find which count feels best. Above all, do what makes you calm and works for you. Now, go forth and breathe!

Written by: Alyson Flint