Take A Breath!

The holiday season is upon us. For some survivors, this can be a difficult time. I wanted to share a tool that works for me whenever I hit a rough patch. Believe it or not, it’s deep breathing.

Deep Breathing is a tool you can use to reduce immediate, and long-term stress and anxiety. This is especially important as we attend to our overcommitted lives. Deep breathing may not sound significant but trust, it can have a huge impact.

Why it works

When we are anxious our bodies are out of balance and we experience a set of symptoms commonly referred to as a stress response. This includes rapid, shallow breathing, an increased heart rate, and tensed muscles. To counter these symptoms, we need to respond using relaxation techniques to return to a healthy balance. One of which is deep breathing. When practicing deep breathing we consciously exercise deeper, slower breathes. This helps the body calm down by significantly reducing the stress response and anxiety. 

How It Works

Deep breathing can be practiced while sitting or standing. I start practicing as soon as I begin to feel anxious or stressed. Imagine your lungs are balloons- consciously feel them expand and contract as you cycle through the inhalation/ exhalation process.

Inhale Hold Exhale

5 seconds 5 seconds 5 seconds 

Of course, this isn’t a cure-all, it’s just a quick tool I use to regulate myself when I feel stress or anxiety creeping in. Include this tool in your safety plan for the season.