What is Deep Breathing?
Posted: March 17, 2023
What is all the fuss about deep breathing? Like, what really happens when you take a deep breath? People say that taking a deep breath can help someone calm down when they are big upset. And the facts are, yes, it can!
Now that we know why to use deep breathing let’s talk about how to do deep breathing. Again, it is not like just regular old breathing. When you do deep breathing, use your stomach to hold the air versus your stomach.
A great way to practice and even help the little ones see how to do it is to try this exercise. First, lay on the ground and place something light on your stomach, like a box of tissues or a small stuffed toy animal. Then try taking a normal breath. See if the tissue box or stuffed animal moves up and down. Next, try breathing in and putting the air in your tummy. This type of breathing makes you use your diaphragm to move the air.
Another important part is how much air you let out. Another way to stimulate the vagus nerve is to ensure your exhale lasts longer than the inhale. For example, we want to aim for breathing in three seconds and out five seconds. Also, try breathing in your nose and out your mouth.
Now that we know how to do deep breathing, when do we use it? This can be a constructive way to make big feelings smaller. For instance, if you get frustrated in class or at work, try deep breathing to see how it makes you feel.
Each person has a different level of which they need or do not need deep breathing. This is where you can try deep breathing to find out for you when it is most effective. Is it most effective for a specific place, a certain feeling, or a certain size of the feeling? For example, if I stub my toe, deep breathing works. But in a tragic car accident, I might need a bigger coping skill or multiple. For me, I would need deep breathing and help from another.
The Science Behind Deep Breathing
Now, a deep breath is specific. It is not like when you run and are trying to catch your breath frantically. This breathing is not explicitly intended to increase the amount of oxygen. It is aimed at stimulating your vagus nerve. What is the parasympathetic nervous system, you might ask? Your vagus nerve is an important part of your parasympathetic nervous system. The parasympathetic nervous system helps relax your body after stress. When it is activated, it can lower your blood pressure, reduce your heart rate, and promote digestion.How to Deep Breath
A Few Deep Breathing Exercises for Kids and Adults
Pizza: imagine you have a slice of pizza in your hand- Smell the pizza
- Blow on the pizza to cool it off
- Eat the pizza (gives them a chance to feel silly
- Place your finger on the bottom of the crown.
- Trace the base of the crown with your finger while you breathe in with your nose.
- Trace the top of the crown with your finger while you exhale with your mouth.
When to Use Deep Breathing
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