Why Does Taking Deep Breaths Help with Stress and Anxiety?
Have you ever noticed how taking a deep breath can make you feel calmer, almost instantly? Ever been in a bad mood, started singing one of your favorite tunes, and realized you feel calmer. Or maybe, “you’ve tried that deep breathing stuff, and it’s just not for me” (if this is you, bear with me and read on).
Whichever camp you’re in, this blog will explain more about why taking deep breaths is a powerful tool for reducing stress and anxiety, why it works and how you can harness its magic in your own life.
First things first, let's talk about what stress and anxiety actually are. You see, stress is your body's natural response to a perceived threat or challenge. It's like your internal alarm system going off, telling you to be alert and ready to take action. And anxiety? Well, that's like stress on steroids – it's when your worries and fears start to feel overwhelming and out of control.
Now, here's where deep breathing comes in. When you're stressed or anxious, your body goes into fight-or-flight mode, triggering a cascade of physiological responses like increased heart rate, tense muscles, and shallow breathing. But when you take slow, deep breaths, you activate your body's relaxation response, signaling to your brain that it's okay to calm down and chill out.
So, how exactly does deep breathing work its magic?
Well, let's break it down. When you take a deep breath, you're flooding your body with oxygen, which is like fuel for your brain and muscles. This oxygen-rich blood helps to soothe your nervous system, slow your heart rate, and relax your muscles, putting the brakes on your body's stress response.
But it's not just about the physical benefits – deep breathing also has a powerful effect on your mind. When you focus on your breath, you bring your attention into the present moment, shifting your focus away from worries about the past or future. This mindfulness practice can help quiet a busy mind, reduce racing thoughts, and create a sense of calm and clarity.
The Steps
Now, I know what you're thinking – "But how do I actually do this deep breathing thing?" Don't worry, I've got you covered! Here's a simple deep breathing exercise you can try anytime, anywhere:
Find a comfortable seat or lie down on your back.
Close your eyes and take a moment to tune into your breath.
Inhale slowly through your nose, counting to four as you fill your lungs with air.
Hold your breath for a brief moment at the top.
Exhale slowly through your mouth, counting to six as you release the air from your lungs. (note: always try to breathe out for longer than you breath in, as this helps increase the relaxation response. If you can’t don’t fret, it takes practice).
Repeat this cycle for a few minutes, focusing on the rhythm of your breath and the sensations in your body.
See? You can do this exercise anytime you're feeling stressed, anxious, or just in need of a little pick-me-up. And the best part? You don't need any fancy equipment or special skills – just your breath and a few minutes of your time.
But wait, there's more! Deep breathing isn't just a quick fix for stress and anxiety – it's a skill that you can cultivate and strengthen over time. The more you practice, the more effective it becomes, and the better you'll become at managing your stress and finding peace in the midst of chaos.
Conclusion
So, the next time life starts to feel overwhelming, remember to take a deep breath. Close your eyes, inhale slowly, and exhale all that stress and tension away. Trust me, your body and mind will thank you for it.
And there you have it, folks – the magic of deep breaths! It's a simple yet powerful tool for reducing stress and anxiety, bringing calm and clarity into your life when you need it most. So why not give it a try? Take a deep breath, and let the magic begin!
Anxiety Treatment in Chicago and Illinois
At Mindful Healing Counseling, we understand the challenges that come with living with anxiety and chronic stress. That's why our team comprises several therapists specialized in anxiety treatment, offering counseling services virtually to individuals residing in Chicago and throughout Illinois.
Our therapists are experienced and trained in working with people dealing with various concerns such as anxiety, trauma, depression, pregnancy and postpartum concerns, relationship difficulties, life transitions, setting boundaries, managing family dynamics, navigating grief, and more. We prioritize providing affirming spaces for BIPOC and LGBTQ+ individuals. We offer a range of evidence-based treatments including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), mindfulness-based approaches, relational therapy, and more. Our services extend to adults of all ages, as well as teens, college students, couples, and families.
Reach out to us today. You can contact us by filling out our contact form or by calling or texting us at 708-419-3171. We're here to support you every step of the way.
