Deep Breathing Actually Helps Reduce with Triggers

I remember when I was trying to process my trauma, someone in my recovery group recommended that I take some deep breaths. Here I was, getting swallowed up in memories from my past, and she was telling me to breathe. I thought she was joking, but I took her advice, and lo and behold, she was right.

Deep breaths worked.

Who knew what we do subconsciously, when applied with conscious thought, could bring such serenity? Certainly not me. Now, it's a favorite tool in my toolkit, a reminder that I have the power to calm my mind and body when tensions start to rise.

If not managed properly, our "fight, flight, freeze, or fawn" response, when triggered during moments of stress, can pose health risks. It may lead to high blood pressure or suppress our immune systems, making us more susceptible to colds and other illnesses. Prolonged stress and anxiety can also lead to depression when they're not managed, so it's important to find ways to combat them wherever possible.

Deep Breathing (Belly Breathing)
One of the easiest ways is through deep breathing. I call it belly breathing because when you inhale, your breath needs to reach all the way down to your diaphragm (belly) before slowly being released through your mouth. If you're uncomfortable releasing the breath through your mouth, you can release it through your nose.
I like to hear the air make that "whooshing" sound as it's released. It helps remind me that I'm inhaling the positive and exhaling the negative. Shallow breathing is when your breath only reaches your chest. If you notice your chest is rising, but your stomach isn't, you're doing shallow breathing. If your stomach is rising, you're doing deep breathing, which helps your body relax naturally.

You can take time to focus on breathing by finding a quiet spot, either sitting or lying down comfortably, and paying attention to your natural breathing. Notice how your body feels as the air comes in and out. Notice the rise and fall of your chest. Next, breathe in slowly and deeply through your nose as your abdomen fills with air. Remind yourself that you're breathing in the good and positive. Notice the filling of your belly. Then, slowly release the air through your mouth (or nose), reminding yourself that you're expelling the bad and negative. Notice the fall of your belly and chest as you release your breath. Continue this until you feel calm.

Box Breathing
Another deep-breathing technique is box breathing.
This is a great relaxation technique. Again, make sure you're in a comfortable position, whether sitting or lying down, and begin by noticing your normal breaths. Notice the rise and fall of your chest. Next, start taking some deep breaths (as described above). Pay attention to your belly as it fills with air, drawing in the positive and exhaling the negative. Then do the following steps:
1. Breathe in, counting to four slowly. Feel the air enter your lungs.
2. Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
3. Slowly exhale through your mouth for 4 seconds
4. Repeat steps 1 to 3 until you feel re-centered.

Let’s Stay Connected

If this resonates with you, I’d really love to know. You can comment below or email me. You’re also invited to join other Bookenders on Reddit.

And if you’re looking for deeper exercises, I wrote Bookends of Recovery & Healing Workbook to help you heal from betrayal trauma and addiction by using creative exercises, action tools, and guided reflection.

Warmly,
Laura 🌻