My top three breath patterns for calm and safety (even if you hate breathing exercises)

Although it might not feel like it, that urgent physical alarm you feel at times of stress is your bodies’ attempt to keep you safe. It wants to protect you because reptilian logic determines that you need to be prepared to fight or run.

Of course, often, that bells and whistles stress response is not required. It might be that your body is having a reaction to a memory, a thought or even something you can’t identify.

To manage this, you can learn to soothe the stress response. This is like speaking the language of your nervous system in order to communicate that you are safe.

FIRST: Make sure you ARE safe

THEN: Notice what’s happening and say to yourself “my body is responding this way because it thinks I need protecting; thank you body, but I got this”

Learning one simple breathing technique really well is one fantastic way to give yourself a reliable go-to strategy for managing stress in any moment. There are so many different exercises out there, but essentially, the one which feels most intuitive and comfortable for you will be the place to start. With commitment to any deep breathing practice, you will achieve the following:
👉🏼Activate the parasympathetic branch of the nervous system (calm)
👉🏼Soothe a busy mind
👉🏼Find space to respond rather than react in any moment
👉🏼Reduce blood pressure and muscle tension
👉🏼Improve circulation
👉🏼Send oxygen around the body and brain effectively
👉🏼Detoxify the body
👉🏼Maximise rest time and sleep

the words and breath on a background of leaves
Photo by Max van den Oetelaar on Unsplash

My top three recommendations for breathing exercises:

4-7-8 to relax

  1. Take a breath in through the nose for a count of 4
  2. Hold for 7
  3. Release the breath, through the mouth for a count of 8. You can add a ‘whoosh’ sound to the outbreath if it suits you – but that’s not compulsory.
  4. You might repeat for 3-6 rounds, or for a couple of minutes. And keep up the practice a few times a day if you can.

Box breathing to find calm and focus

Box breathing is another really helpful way to direct the breath and achieve balance. It can be used to relieve stress and tension and is also encouraged during times when you might want to improve performance, energy or concentration.

  • Imagine the edges of a box as you breath in for 4, hold for 4, out for 4 and pause for 4.
  • As you get more practiced you might increase your count to 5 or 6.
  • Build up your practice as it feels comfortable, starting with 3 – 6 rounds and working up.

The “physiological sigh”

My third favourite is the popular kid in the breathwork playground at the moment. It has reems of scientific backing and is a really fast and effective way to find balance. It essentially mimics the natural sigh – one of your bodies mechanisms for reset.

Take 2 consecutive inhales through your nostrils to fill your lungs. The first a big one, and the second, like an extra sip. Then let out a long exhale. Repeat up to three times.

And if you’re not a “breathing exercise” type of person?

Fear not. You can still make use of some really basic breathwork principles and apply them to your everyday rhythms:

  • Breathe through your nose
  • Breathe less, low and slow
  • Work on a longer exhale

These principles might help to keep it simple. You can apply them right now/ all the time/ any time. You have nothing to lose and potentially a lot to gain.

This is the first of MANY blogs to come with a focus on using the body to ground in safety and connection. Sign up to the newsletter below to be part of the Body in Mind community and be first to hear about future themes.