Breathing in Mental Health

Life is hard. It is not difficult to be triggered moving through the world. Once we are able to regulate ourselves, we are more able to tackle the day’s challenges. One of the most underrated mental health tools we carry around with us all the time is our breath.

Breathing can help shift our physiological state from a distressed state to a more relaxed one. The vagus nerve connects various major organs throughout the body, including the lungs and heart, allowing the brain and body to communicate with one another. This all gets activated in stressful situations.

When a stress/trauma response (i.e., fight/flight/freeze/fawn) gets triggered, our sympathetic nervous system is activated; breathing becomes more contracted and quicker (aka hyperventilating). When we are slowly, mindfully breathing, we are stimulating the vagus nerve, activating the parasympathetic nervous system and promoting relaxation.

According to polyvagal theory by Dr. Stephen Porges (2009), you can elicit this response by breathing in for 40% and breathing out for 60% of the time. Other scientists believe in the 4:8 ratio of in-breath to out-breath (De Couch, et al., 2019).

There are different ways to practice breathing and polyvagal theory. This can be through daily mindfulness practices, meditation, physical activity like yoga, or intentionally taking a breath before the next item on your schedule.

Common Helpful Breathing Practices:

• Deep/Diaphragmatic Breathing (aka Belly-Breathing):

  • This breathing moves your diaphragm in and out. If it's new to you, put your hand on your stomach while practicing this. Your hand should move as you are breathing.

• Box Breathing:

  • This type of breathing was partly popularized by the U.S. Navy Seals (originally from yogic practices). It is basically breathing in for 4 counts, holding it for 4 counts, breathing out for 4 counts, and holding it for 4 counts.  

• Alternative-Nostril Breathing:

  • This involves gently blocking one nostril at a time as you are breathing. Then, you switch nostrils and repeat.

• 4-7-8 Breathing (aka Relaxing Breathing):

  • This is similar to box breathing, but may feel more natural for your body. Inhale for 4 counts, hold for 7 counts, and exhale for 8 counts.

If you have difficulty remembering all the different ways to breathe, I recommend folxs to simply extend the out-breathe as far as they comfortably can since you breath in all the time. Having the out-breath pushed out further can also encourage relaxation within the body.

Try them all out and practice what works for you. It does not need to be a formal practice. It can be practiced on the way to work or while waiting for food.

If you are interested in learning more about your mental health and want support, feel free to contact us here.

Stay tuned. The next topic is TBA.

Written by Elena Duong, Psy.D.

Edited by Susanna La, Ph.D.

References:

De Couck, M., Caers, R., Musch, L., Fliegauf, J., Giangreco, A., & Gidron, Y. (2019). How breathing can help you make better decisions: Two studies on the effects of breathing patterns on heart rate variability and decision-making in business cases. International journal of psychophysiology : official journal of the International Organization of Psychophysiology, 139, 1–9. https://doi.org/10.1016/j.ijpsycho.2019.02.011

Porges S. W. (2009). The polyvagal theory: new insights into adaptive reactions of the autonomic nervous system. Cleveland Clinic journal of medicine, 76 Suppl 2(Suppl 2), S86–S90. https://doi.org/10.3949/ccjm.76.s2.17