The Power of a Deep Breath

There are many things in our day-to-day lives calling out for our attention: phone notifications, advertisements, and traffic signals, to name a few. These demands on our attention want something from us, and they want it now. This means our day is full of things that heighten our stress response. Where are the things that tell us to relax and slow down, because everything is ok and we are safe? Things like loved ones, house plants, and gentle sun rays may serve this purpose, but in relying on them, we are still relying on external signals to regulate our mood and mental state. 

Fortunately for us, there is one internal signal we can give our bodies to relax that is always with us: our breath. A few deep inhales and slow exhales have the power to bring ease and calm to our bodies, allowing us to relax, slow down, and counteract the myriad of overstimulating external signals that seem to bombard us constantly. 

By expanding and filling our lungs deeply, we stimulate the vagus nerve and activate the “rest and digest” nervous system response. By exhaling slowly, we accentuate the automatic response to lower our heart rates and expand our blood vessels as our diaphragms push into our lungs (Julie Corliss, 2023). Mindful breathing has been shown to reduce blood pressure in both the immediate and short term (several days) (Natarajan A, Emir-Farinas H, Su HW, 2024). Other benefits may include reduced anxiety, improved sleep, and improved concentration (Gabriela Pichardo, MD, 2023). 

There are many breathing techniques out there, and one you can try is the 4-7-8 technique. This technique involves inhaling deeply for four counts, holding for seven, and exhaling slowly for eight. Sit upright in a comfortable position, close down your eyes, and give it a try for just four cycles. You can set the counting speed however quickly or slowly you need, just be sure to use the same counting speed throughout to maintain the 4-7-8 ratio. Over time, you may be able to slow down the counting speed and lengthen to eight cycles. You might also find it helpful to follow a cue-based video, verbal video, or handout. 

Once you’ve gotten the hang of this technique, you can use it anytime you need an internal cue to slow down, pause, or reset amidst the chaos of life.