The power of the deep breath

Following advice from Karyn Bailey, LCSW from Yale School of Medicine, we descover a step-by-step guide to learning a simple but very effective technique to help alleviate stress with deep breathing.

Let's start with a quick look at how we usually react to stressful situations, assuming stress refers to anything we face that poses an unusual or uncontrollable threat. In these moments, the vagus nerve, extending from the base of our brain to our organs, acts as a channel for chemicals and hormones that are automatically triggered by our sympathetic nervous system, leading to the stress response commonly known as the fight or flight response.

This involuntary and adaptive process enhances our breathing and circulation to ready our bodies for swift and defensive actions like fighting or fleeing. After the perceived threat is gone or effectively handled, the stress response subsides, and our breathing, blood pressure, and heart rate return to their usual stable levels.

By using our diaphragm, slow and steady breaths from deep in the abdomen activate the vagus nerve, sending signals of

safety and prompting our bodies and minds to relax, restore, and let go of chronic and unhealthy patterns.

To support deep breathing, it is advisable to wear comfortable clothing and position your body in a way that keeps the respiratory system open and unrestricted. Suitable positions include standing, sitting with an upright torso, or lying on your back.

Choose whichever position is comfortable and accessible at the moment. Begin by inhaling, preferably through the nose, but through the mouth if that's more comfortable, drawing the breath deep into your belly to allow your abdomen to expand, followed by the natural inflation of your lungs and chest. Focus on maintaining a slow and even breath, using the belly to gently and slowly draw air in and then gently and slowly expel air out, either through the nose or mouth. Repeat this cycle about 5-10 times as often as desired. The key is to proceed gently and slowly, avoiding force or strain, and always stop if you feel dizzy or faint.

Some individuals find it beneficial to count their inhales and then double that count for their exhales to help smooth and extend their breath. While this isn't essential, it's worth trying to see if it benefits you. Children are also susceptible to stress and might gain from practicing deep breathing. For younger kids, it's often suggested that they start by learning to breathe from their belly. They can do this by lying down and placing a favorite stuffed animal on their abdomen, observing it rise and fall with each breath. Deep breathing is free, simple, can be done almost anywhere and anytime, and may reduce stress while enhancing overall well-being. I encourage you to try it and wish you peace during these stressful times.

*advice on the value of deep breathing are contributed by Yale Child Study Center Social Worker Karyn Bailey, LCSW.