Breathing is essential for any living organism. Thanks to it we obtain oxygen, which is a fundamental element to be able to produce the energy we need to face everyday life.
Without adequate breathing we are hindering the proper functioning of our body, This is why it is so important to train Controlled Breathing
Surely many of you will think: why do I need to learn to breathe in a “different” way? Well then, we may not breathe in the most efficient way for the body and that can trigger some symptoms such as hyperventilation, fatigue, feeling like “we can’t get enough air” or shallow breathing, anxiety, etc.
An interesting trick to see if we breathe slowly and regularly is to watch how a baby breathes, or at least imagine it. When you breathe in, does your belly or chest swell? How many seconds elapse between inhalation and exhalation? Do you do it slowly and relaxed or quickly and hastily? Is it regular or irregular breathing?
It’s curious to realize how, As a result of our pace of life or the demands of the environment, we “unlearn” to breathe One of the objectives of this article is to analyze the way we breathe, learn what Controlled Breathing is and acquire some guidelines to start training it, it will only take 10 minutes out of your day.
What is Controlled Breathing?
Controlled breathing is a technique widely used in psychotherapy which helps to reduce physiological activation and, therefore, to cope with anxiety (it is important to note that it does not eliminate anxiety, but rather helps to cope with it and can contribute to reducing it as a consequence). It is a simple exercise that anyone can train and incorporate into their routine.
It consists of learning to breathe slowly: 8 or 12 breaths per minute (normally we breathe between 10 and 12 times per minute at rest), not too deep and using the diaphragm instead of breathing only with the chest
Why learn to oxygenate yourself like this?
Controlled breathing is characterized by being slow and regular, by using the diaphragm and by not being too deep. We are going to try to explain the scientific basis of why it is better to breathe this way.
It is important to breathe slowly and regularly because This habit is related to a decrease in vital signs (heart rate, muscle and blood tension). Let’s remember the example of the baby: when we are sleeping or about to sleep we breathe more slowly and regularly than usual in our routine. If we feel more nervous or restless than normal, it is advisable to breathe more slowly.
It is advisable to use the diaphragm, a muscle unknown to many, since In this way we oxygenate our body better When we are anxious we breathe very shallowly, and we fill our lungs poorly, which means that we are not providing all the oxygen that our blood needs.
On the contrary, if we breathe to the bottom of our lungs, more oxygen reaches the blood. When doing this, the diaphragm contracts, presses on the abdomen and it rises Controlled breathing is related to (and can stimulate) a parasympathetic response.
It is advisable not to breathe too deeply, otherwise there will be an excessive drop in CO2 in the lungs and we may hyperventilate (and if interpreted negatively, we may experience a panic attack).
How can I start practicing this habit?
To begin, the main thing is for the person to find a place where they feel comfortable and safe (lying on their back, reclining or sitting) and reserve 10 minutes. You have to gently close your eyes and place one hand on your abdomen placing the little finger just above the navel.
With each inhalation the abdomen should rise, so the hand placed on top of the abdomen should rise. It is about bringing air to the end of the lungs not to take in a large amount of air (remember that otherwise hyperventilation can occur).
Inhale through your nose for 3 seconds using your diaphragm, and exhale (breath out) through your nose or mouth for 3 more seconds, and take a short break to catch your breath again For some people it is useful to play relaxing background music, for others it is useful to mentally repeat slowly the word “relax”, “calm”… It is useful for the most imaginative people to imagine that the tension escapes with the air. expired. There are people for whom it is more useful to pause after inhaling, that is: inhale – pause – exhale. But, in general, it will be as follows: inhale (3 seconds) – exhale (3 seconds) – short pause and start again.
We should try to breathe 8 to 12 times per minute. For those who find it difficult to keep track of seconds while practicing controlled breathing, They can record themselves before doing the exercise indicating when to inhale and when to exhale.
Since controlled breathing is a learning process like any other, it needs practice. It is advisable to do this exercise 2-3 times a day for 10 minutes to gain ease (preferably, in easy and calm situations), and thus be able to generalize it to other situations in which it is more difficult for us to relax or we tend to get more nervous (p. (e.g., at work, in a traffic jam, after an argument…).
I’m Emily Williams Jones, a psychologist specializing in mental health with a focus on cognitive-behavioral therapy (CBT) and mindfulness. With a Ph.D. in Psychology, my career has spanned research, clinical practice and private counseling. I’m dedicated to helping individuals overcome anxiety, depression and trauma by offering a personalized, evidence-based approach that combines the latest research with compassionate care.
