….and breathe
It can sometimes feel frustrating, or even dismissive, when someone tells you to “take a deep breath”. After all, we breathe all the time, so it can sound like pointless advice. But the power of pausing, taking slow, deliberate breaths and really focusing on the breath cannot be overstated.
When you slow down your breathing, you activate the parasympathetic nervous system. This is the part of your body that helps you rest, recover and feel safe. Slower breathing sends a message to your brain that there is no immediate danger, which can help your heart rate slow down, your muscles soften and your digestion settle. In simple terms, it helps your body move out of survival mode and back into balance.
When we are stressed, anxious or overwhelmed, our breathing often becomes shallow and fast without us even noticing. This can keep the body in a constant state of alert. Over time, that can show up as physical symptoms rather than emotions. We might experience tummy aches, headaches, dizziness, fatigue or a general sense of being on edge. Sometimes our bodies tell us we are struggling before our minds do. Learning to pause at the first signs of physical discomfort and gently focus on breathing can make a huge difference.
What to do
So next time you are feeling stressed, angry, overwhelmed, or you start to notice physical symptoms, try the following activity.
Sit down somewhere comfortable. If you feel able to, close your eyes. If not, simply focus your gaze on one spot in front of you.
Take a deep, deliberately slow breath in. Ideally this would be through your nose with your mouth closed, but if you feel panicky, breathing through your mouth is absolutely fine. Hold the breath while you count to 2, then breathe out slowly while counting to 4.
Continue this pattern for 10 cycles:
in for 4, hold for 2, out for 4, hold for 2.
Afterwards, notice how you feel. You can continue for as long as you need to.
If focusing on the breath feels difficult, you can add simple hand movements. Rest both palms face up on your lap. As you breathe in, open your hands and stretch out your fingers. As you breathe out, gently close your hands into fists. Focus on the movement of opening and closing your hands in time with the slowed breathing.
What not to do
Try not to think about what you look like or worry about whether you are “doing it right”. There is no perfect way to breathe. Focus as much as you can on the rhythm of the breath itself.
It can also help not to think of this as “breathing through” something, as that can sometimes create pressure to get to the other side of how you’re feeling. Instead, think of “breathing into” the sensation or emotion that is present, allowing it to be there without needing to change it straight away.
Remember: you may not be able to control what is happening around you, but you can influence how your body responds. This isn’t about fixing everything, it’s about offering your body a moment of kindness and support when it needs it.