Why is deep breathing recommended when you feel anxious? We have all experienced it. We feel fine. We feel energized in the schooling ring, focused, in control. And then we approach the in gate. We feel a little flutter in our stomach or our throat. We may or may not notice that our heart rate has increased, and our breathing is just a little more rapid. Now this might not be a bad thing. Excitement can sometimes feel like anxiety. In fact, one way to cope with anxiety is to identify it as excitement but that’s a topic for another post. But what if when you have these sensations, you then become so focused on them that it is difficult to focus on your round? Breathing may help.
The reason breathing may help is not a woo-woo idea that you want to dismiss, it is based in scientific fact. Focusing on your breathing activates the parasympathetic nervous system which is responsible for calming your body after danger or stress. Let’s say something startled you badly. You know how it takes a few minutes, but you feel your breathing going back to normal, your hands slowly stop shaking, and your heart rate returning to a normal rhythm? That is thanks to the parasympathetic nervous system, and in cases of your body thinking it is in real danger, you didn’t have to do anything to make it happen. But you can actually trigger the parasympathetic nervous system whenever you need help with anxiety. How amazing is that?
One method I personally find helpful is pursed-lip breathing. Here’s how you do it:
- Inhale slowly through your nose. Research says for 2 seconds but I find counting the seconds distracting to me personally. I just take a nice, long, slow, inhale through my nose until my lungs feel full.
- Then, loosely purse or pucker your lips like you’re blowing out a candle but without as much force.
- Then, slowly exhale through your pursed lips until all the air is gone, focusing on relaxing your shoulders and face. I like to imagine the word “release” while doing this.
Give it a try this week and let me know how it works for you.
Warm hugs, friends.
