How Deep Breathing Helps Me Release Stress and Reclaim Calm
Stress used to consume my days. I'd feel overwhelmed, my mind racing with worries. Then I discovered the power of a simple deep breath. This technique became my anchor, helping me navigate through anxiety and find calm amidst chaos.
The Science Behind Deep Breathing
Deep breathing activates the body's relaxation response, counteracting the stress-induced "fight or flight" reaction. By slowing the breath and focusing on each inhale and exhale, we can lower heart rate, reduce blood pressure, and decrease levels of stress hormones like cortisol.
How I Practice the "Deep Breath" Technique
- I find a quiet space and sit comfortably.
- I inhale slowly through my nose for a count of four, feeling my lungs fill completely.
- I hold my breath for a count of seven, allowing the oxygen to circulate.
- I exhale gently through my mouth for a count of eight, releasing tension.
- I repeat this cycle four times, focusing solely on my breath.
This practice, often referred to as the 4-7-8 breathing technique, is known to promote relaxation and reduce anxiety.
Incorporating the "Deep Breath" Card into My Routine
Our Cats Against Anxiety CBT Cards include the "Deep Breath" card, which guides you through this exercise. Here's what the card says:
Having this card as a prompt makes it easier to remember and practice this technique regularly.
👉 See the Cats Against Anxiety CBT Cards Here
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When to Use This Technique
I use the "Deep Breath" method when:
- I feel overwhelmed by stress or anxiety.
- I need to calm my mind before a big meeting or presentation.
- I want to relax before bedtime for better sleep.
It's a quick and effective way to reset my focus and calm my mind.
Related Reads You Might Like:
- How I Use CBT to Challenge Negative Thoughts
- Practicing Gratitude with the "Three Good Things" Exercise
- The Butterfly Hug: A Simple Self-Soothing Tool
Final Thought
By taking a moment to focus on your breath, you can find peace amidst the chaos of anxious thoughts. This simple practice helps you stay present and regain control over your mind.