Slow breathing practices have been a part of many cultures around the world for centuries and are very well understood as being of great benefit to psychological and physical wellbeing. Unfortunately, in spite of the many benefits of slow breathing practices being fairly well known we all tend to breathe quite fast and many of us find slow breathing practices really hard. Research has suggested that we would benefit from breathing less than 10 breaths per minute however most of us exceed that and breathe between 10 and 20 breaths per minute instead! Today we reflect on some of the common barriers to slow breathing practice we see in our practice and offer you some beginner slow breathing exercises to try.
Slow breathing when you’re used to breathing much faster can be really challenging and like any new skill, comes with a set of potential barriers that might need to be overcome. Below are a series of common pitfalls we have observed in our practice and some suggestions for ways to work through them.
Assuming that breathing will immediately make you feel relaxed
Slow breathing practices are absolutely delightful when you are deep into the exercise or when you have done lots of practice, however, when you first start to focus on your breath it can have the opposite effect. Lots of beginners find the experience of focusing on their breath suddenly makes them feel like they can’t breathe which can increase feelings of anxiety, stress or worry. If this has happened to you, don’t be discouraged! Try and remember that the reason we breathe rapidly when anxious or stressed is because our sympathetic nervous system has taken over and a series of changes in our body have been set off to manage the ‘emergency’. If you continue to breathe in this way you are sending signals to your brain that the emergency state is justified. However, if you slow your breathing down you activate your parasympathetic nervous system, and a calming response is activated in your brain and body. For some people this will be experienced as a state of calm and deep relaxation, but for others it may just slow down the escalation of anxiety or help maintain a state of functionality in the face of persistent anxiety or stress. Try and consider what goals are realistic for you based on your individual situation and make sure your setting yourself realistic expectations.
Trying breathing practice but quickly believing that it’s ineffective
Interestingly, this is something that we hear a lot. It seems that lots of people have tried deep breathing but quickly feel discouraged and stop their practice believing that this isn’t a strategy that can help them, and we feel there are a few reasons why this might be the case.
o Some people try slow breathing practice for the first time during an episode of high anxiety and as a result, don’t experience the deep state of relaxation they’re craving, or find it hard to lower their heightened state of physiological arousal because it was so high to begin with. This is a bit like signing up for a fun run to try running for the first time! If you can relate to this, try practicing slow breathing when your anxiety is lower in preparation for times of high anxiety.
o We also notice that people forget that like anything new, deep breathing is a skill to learn and don’t give themselves enough time or opportunity to obtain benefit. If this is you, you might benefit from reminding yourself of times when you’ve learnt something new and just how long it took you to build expertise, and then set yourself some time to practice.
o Finally, like any skill, technique is important. Deep breathing is not easy, especially if you’re new to it. If needed, you might want to try listening to a guided breathing track, use an app, join a breathing group or practice in session with a psychologist.
Believing that slow breathing practice won’t work for you and isn’t something you should try
We sometimes find that some people already believe before they start that breathing won’t work and talk themselves out of the benefits. If you can relate to this you might benefit from reading some additional information about the science behind deep breathing practices or talking to a practitioner about your doubt.
Finding that low distress tolerance gets in the way of your practice
Finally we can find that some people experience the initial discomfort associated with deep breathing as too uncomfortable to tolerate and terminate or avoid their slow breathing practice. If you feel you can relate to this, you might benefit from support to work on your distress tolerance with a psychologist; You might find that deep breathing will help expand your distress tolerance and that in turn expanding your distress tolerance will help your slow breathing practice.
Best of luck exploring slow breathing practice and the benefits they hold for you. Don’t forget our team are here to help. For support from one of our psychologists contact our administration team on 9882 8874 or visit our website melbournewellbeinggroup.com.au. In the mean-time we leave you with some breathing practice to try. Sit back, get comfortable and breathe.
Counting as you exhale
Breathe in through your nose for the count of three
Hold your breath for the count of three
Exhale through your mouth for the count of three
Hold your lungs without air for the count of three
Repeat
Breathe in through your nose for the count of three
Hold your breath for the count of three
Exhale through your mouth for the count of three
Hold your lungs without air for the count of four
Repeat
Breathe in through your nose for the count of three
Hold your breath for the count of three
Exhale through your mouth for the count of three
Hold your lungs without air for the count of five
Repeat and keep increasing your exhales until you feel you have reached your capacity
Candle breathing
Imagine or light and hold a candle
Breathe in through your nose for the count of three
Hold your breath for the count of three
Exhale your breath so gently that it makes the flame flicker gently but does not get blown out
Repeat
Breathing to induce relaxation
Breathe in through your nose for the count of three
Hold your breath for the count of three
Exhale through your mouth and say to yourself relax
Repeat
Breathe in through your nose for the count of three
Hold your breath for the count of three
Exhale through your mouth, say to yourself relax, and physically relax your jaw, neck and shoulders
Repeat
This blog was written and prepared by Dr Victoria Miller - Clinical Psychologist and Principal at MWG.