I often find that something as simple as how we breathe can have profound implications on our mental health. In my experience if we both understand and use different breathing techniques it can drastically change the way we manage stress, anxiety, and even symptoms of burnout.
The Science of Diaphragmatic Breathing
Diaphragmatic breathing, or deep belly breathing, engages the large, dome-shaped muscle at the base of your lungs. This type of breathing is key in maximising the amount of oxygen that goes into your bloodstream, promoting a state of calm throughout your body. It's different from the shallow, upper chest breathing that we often default to when stressed, which can perpetuate feelings of anxiety and unease.
The Three Circles Model
To explain how breathing affects us, it’s helpful to refer to the "three circles model" by Paul Gilbert, which consists of three emotional regulation systems: Threat, Drive, and Soothe. Each system plays a crucial role in how we experience the world:
Threat – focuses on protection and safety, often associated with emotions like fear and anger.
Drive – involves motivation to achieve rewards, linked with excitement and joy.
Soothe – promotes contentment and safety, reducing stress and fostering relaxation.
Integrating Breathing with the Soothe System
In high-pressure environments, it’s easy for professionals like us to remain predominantly in the 'Threat' or 'Drive' systems, keeping our bodies in a constant state of alert or pursuit. This can be useful in meeting that critical deadline or pushing through a challenging project.
Diaphragmatic breathing is a practical tool to activate the 'Soothe' system. By slowing down the breath and breathing deeply from the belly, we signal to our brain that we are safe, allowing the parasympathetic nervous system (responsible for the body's 'rest and digest' functions) to take the lead. Research suggests that regular practice can help reduce stress hormone levels, lower heart rate, and decrease overall anxiety.
Practical Tips to Incorporate Diaphragmatic Breathing
Here are a few practical ways to get started with diaphragmatic breathing:
Find a Comfortable Spot: Sit or lie down in a comfortable position. Place one hand on your chest and the other on your abdomen.
Breathe Deeply: Slowly inhale through your nose, ensuring your abdomen pushes your hand up more than your chest. This engages the diaphragm.
Slow Exhale: Exhale through pursed lips like you’re blowing on hot food, which helps keep the out-breath slow and controlled.
Repeat: Continue this pattern, gradually trying to extend the length and depth of each breath.
Transforming Your Life Through Breathing
Incorporating diaphragmatic breathing into your daily routine can be a simple yet effective tool to help regulate emotions and reduce stress. While the concept might appear simple, the impact on your overall well-being can be significant. In our therapy sessions, we can explore these techniques in more depth, adapting them to fit your personal needs and integrating them into your everyday life to support your mental health journey.
Remember, while breathing techniques like these can offer great benefits, they are just one part of a comprehensive approach to mental wellness.
