What’s the Connection Between Your Breath and Your Stress Response?
Certain breath practices and meditations are proven to aid in handling stress. Breath is inherently connected to our nervous system and our energy. Inhalations are like slightly pressing a gas pedal while exhalations are like slightly pressing the brake pedal. Because of this, exploring patterns in the breath can aid in shifts in energy when we’re feeling stressed, anxious, worried, or overly activated. You may have heard of popular breathing practices such as box breathing and 4-7-8 breath, both of which require holding the breath. Holding the breath should feel relaxing for our system, but for people who have experienced trauma, anxiety, or heightened stress, holding the breath can be activating.
Are Breath Practices with Holding Stressing You Out More?
This occurs because sometimes when we experience stressful events, our body braces which causes us to hold our breath. Our brain begins to associate holding the breath with feelings of not being safe. For people with the experiencing box breathing and 4-7-8 breath may not be calming but activating instead. When this occurs, getting comfortable and in touch with your breath and what you feel can be helpful. You might try the below breath awareness exploration, and notice what you feel as you observe your breath.
Try This Essential Exploration Instead
- Find a comfortable seat or lying down position where your spine can feel fully supported and your neck can remain in a neutral position. Take your time settling into this seat or resting position, getting as comfortable as you’re able.
- If it feels right for you to be able to feel the movement of your breath, you might rest one hand on your chest and one hand on your stomach right around your belly button. Let your elbows rest softly by your side and provide a pillow or prop for support if needed.
- Begin to notice the natural movement of your breath.
- What are the qualities of your breath you first notice?
- How deep or shallow is your breath moving? Is there more movement underneath your hand on your stomach or your hand on your chest?
- What textures are present in your breath?
- Can you sense each part of the breath- the inhalation? The exhalation? Any natural pauses at the top and the bottom of the breath?
- As you notice these parts of the breath, which parts feel most comfortable? Which, if any, feel least comfortable?
- Notice the speed of each part of the breath. Are you rushing through any parts to get to the next.
- If possible, can you allow the inhalations and exhalations to be as slow as feels comfortable.
Tips for Making Your Breath Explorations Even More Helpful
Allow yourself to notice all of these qualities of the breath without expectation and with gentleness. You may not be able to get in touch with all of the qualities listed above, and allow that to be an observation without it needing to be more. Take note of how you feel after this exploration. If pauses in your breath feel uncomfortable, it is possible to help them to become more comfortable by noticing, working with your breath, and being present with and processing emotions surrounding the holding of the breath.
If exploring these emotions, breathing patterns or other stressors with a therapist would feel best, the counselors at Gaithersburg Counseling Center are highly experienced, warm and non judgemental. We want to help you. If you have questions our phone and email are open for communication. You can reach out anytime at 240-274-5680 or Admin@HealingLLC.com. Contact Us. Learn more about stress management therapy.
When working with clients, Amy (she/her) uses her warm personality along with her relational approach to engage her clients in the therapeutic process. She has always strived to have a supportive, collaborative relationship with her clients, allowing for deep personal growth and healing.