Mental Health First-Aid Kit: Breathe

May 26

In our journey towards holistic well-being, it's crucial to equip ourselves with tools that promote mental health. Imagine gauze, a versatile and breathable fabric that allows air to circulate around a wound, facilitating the healing process. Adequate airflow helps maintain an optimal environment for healing while also reducing the risk of infection. Developing a store of breathing exercises can be likened to gauze as we introduce techniques that can help maintain an optimal environment for healing while reducing stress and anxiety. This is why we add breathing into our mental health first-aid kit.

So where to start? If you have heard of breathing exercises before or been to yoga or guided meditation, you will likely have encountered some form of the below options.

Diaphragmatic Breathing: The Foundation of Serenity

Comparable to the sturdy foundation of a gauze, diaphragmatic breathing, also known as belly breathing, is the cornerstone of breathing exercises. By engaging the diaphragm and taking deep inhalations and exhalations, this technique enhances relaxation and reduces stress. It allows us to tap into a serene state of being, soothing anxious thoughts and promoting a sense of calmness.

To do belly breathing: Sit or lay down where you can be comfortable but with good posture and a straight spine (this will help you fill your lungs). With one hand on your chest and one on your belly, close your mouth and breathe in deep and slowly through your nose. Pay attention to how your belly expands and lifts your hand as you fill your lungs. The hand on your chest should remain still. To exhale, contract your abdominal muscles and push the air out of your belly and through your mouth. The hand on your stomach will lower.

Belly breathing may not feel natural at first and will likely require some practice before it feels comfortable to do for longer periods of time. Take five minutes to practice each day and you will increase your ability and the benefits of belly breathing.

Box Breathing: Weaving Stability and Focus

Similar to the interwoven threads of a gauze, box breathing creates stability and focus. With a simple pattern of inhaling, holding the breath, exhaling, and holding again, each for an equal count, it cultivates a grounded state. This technique is perfect for regaining composure during moments of high stress, enhancing concentration, and fostering mental clarity.

To do box breathing: Inhale through your nose for four counts and hold your breath for four counts. Release for four counts through your mouth. Repeat for a few minutes.

4-7-8 Breathing: Unwinding the Mind

The 4-7-8 breathing technique is sometimes called the relaxing breath and it may be just the type of rhythmic breathing that could ease you into sleep.

To do the 4-7-8 Breath: Inhale through the nose for a count of four, hold the breath for seven, and exhale through the mouth for eight.

By elongating the exhalation, this technique induces relaxation, reduces anxiety, and aids in falling asleep. It untangles the complexities of our thoughts, paving the way for tranquility and restful sleep.

Alternate Nostril Breathing: Balancing Energies

Alternate nostril breathing restores harmony within us. By gently closing and opening each nostril while breathing, this technique balances the flow of energy in our body. It brings about a sense of calmness, enhances focus, and clears mental fog. This practice is particularly useful during times of stress, before engaging in meditation or mindfulness, or when seeking to enhance concentration and clarity.

To do alternate nostril breathing, find a quiet place where there aren’t distractions. Bring your hand to your nose, place your thumb on one nostril and cover it. With your eyes closed, exhale fully and slowly through the open nostril. When you’re ready to inhale, switch nostrils. Inhale slowly and deeply then exhale through that same nostril. Switch nostrils again, inhale and exhale fully from this nostril. Repeat as needed, at least two more times.

Breath Counting: Anchoring to the Present

Consider breath counting as a steady hand gently securing the breathable gauze, ensuring stability and support amidst the challenges that arise. With focused attention on the breath and counting each inhalation and exhalation, this technique cultivates mindfulness. It grounds us in the present moment, fosters concentration, and heightens self-awareness. Breath counting can be a valuable practice during meditation, when feeling overwhelmed, or as a method to center oneself in the midst of chaos.

Benefits of Learning Breathing Exercises:

By incorporating these breathing exercises into our mental health first-aid kit, we unlock a treasure trove of benefits:

Stress reduction: When we experience stress, our breathing tends to become shallow and rapid. Engaging in specific breathing techniques can activate the body's relaxation response, helping to reduce stress levels. Deep breathing, for example, can stimulate the parasympathetic nervous system, which promotes a sense of calm and relaxation.

Anxiety management: Breathing exercises are often recommended as an effective tool for managing anxiety. Focusing on slow, deep breaths can help regulate the body's stress response, ease tension, and reduce feelings of anxiety. By practicing these techniques, individuals can learn to regain control over their breathing patterns and calm their minds during anxious moments.
Emotional regulation: Our breath is closely linked to our emotions. By consciously altering our breathing patterns, we can influence our emotional state. For instance, deep, slow breathing can help to stabilize and regulate emotions, allowing individuals to gain better control over their feelings and promote a sense of emotional balance.
Increased self-awareness: Engaging in breathing exercises encourages mindful awareness of the present moment. By paying attention to the breath, individuals become more attuned to their physical and mental state, fostering a deeper connection with themselves. This heightened self-awareness can help individuals recognize early signs of distress and take proactive steps to manage their mental well-being.
Accessible and portable technique: One of the advantages of breathing techniques is their accessibility and portability. They can be practiced anywhere, anytime, and require no special equipment. Whether it's at home, work, or in a stressful situation, individuals can turn to these techniques to support their mental well-being without relying on external resources.
It's important to note that while breathing techniques can be beneficial for many individuals, they may not be a standalone solution for more severe or chronic mental health conditions. It's always advisable to seek professional help when needed and use breathing techniques as a complementary tool in conjunction with appropriate medical or therapeutic interventions.

As we add the gauze into our mental health first-aid kit, we embrace the power of breathing exercises. Just as the gauze provides comfort and support, these techniques offer solace and stability in our mental well-being journey. Through diaphragmatic breathing, box breathing, 4-7-8 breathing, alternate nostril breathing, and breath counting, we unravel the intricacies of our minds, finding peace, clarity, and resilience.