Today I want to talk about one of my favorite coping skills, breathing. I remember the first time I learned about this coping skill. I remember being very sarcastic when I was asked the question "do you know how to breathe?" I remember answering very snarky:
" well duh, or else I wouldn't be alive!" At the time, I thought this was a silly question; however, I can honestly say that I didn't know how to properly practice breathing as a coping skill.
The truth is that learning how to practice deep breathing (can also be called 4-4-6 breathing) can calm down the body when you are feeling or about to feel triggered. The practice of 4-4-6 breathing can also "ground" you, meaning keeping you mindful on the present instead of your wandering thoughts.
SO HOW DO I BREATHE?
I recommend sitting on a chair, making sure your feet are flat on the floor (this will keep you grounded). Close your eyes if you choose to.
1. Inhale. Breathe in slowly through your nose (think “sniff the flowers”) for 4 seconds
2. Hold. Pause and hold the air in your lungs for 4 seconds
3. Exhale. Breathe out slowly through your mouth (think “blow out the candles”) for 6 seconds
4. REPEAT! Practice breathing for at least 2 minutes (I tend to practice this for 5-10 minutes) to help trigger the relaxation response.
4-4-6 breathing can also help you sleep if you are having trouble quieting your mind!
It is important to practice 4-4-6 breathing before high anxiety situations so that you can start to train yourself to identify the trigger and start practicing breathing before the trigger heightens you.
So in conclusion…..