Breathing is an easy activity; you even do it unconsciously. Everyone breathes because humans need it to survive, but did you know that deep breathing is a great stress reliever that can benefit your recovery? Deep breathing is a specialized form of breathing used to help individuals with anxiety and stress. It can also help with sleep quality, building resilience, and improving your overall state of health. For these reasons, deep breathing is often used in treatment facilities across the United States to help with recovery from addiction and mental illness. However, you can still take part in deep breathing at home to cope with stress. Learning how to use deep breathing help you in all facets of recovery, from early on to life after treatment.
Believe it or not, there are correct and incorrect ways to breathe. When you breathe ”wrong,” it can cause your central nervous system to become active, placing you in the fight-or-flight response. A high amount of adrenaline is produced, causing your heart rate to increase, your chest to tighten, pain in your shoulders, and headaches. This can cause unnecessary stress and anxiety because the pattern of breathing directly affects your physical and emotional state.
When you breathe correctly, your body is better able to regulate fear, anxiety, and stress. Deep breathing reduces your heart and breathing rates to help you relax and feel calmer. Hormonal benefits also exist for deep breathing that relates to relaxation. It is essential to breathe “correctly,” meaning deeply when you are exercising and going about daily life.
Deep breathing is a great way to feel more relaxed and reduce feelings of stress and anxiety. This can be achieved by breathing slowly through your nose in a gentle manner, then slowly exhaling. By doing so, your nervous system is tricked into calming down, which helps a variety of bodily functions such as:
In early recovery, an individual will begin learning how to cope with addiction stressors, whether they be environmental, emotional, or psychological. Stressors can be triggering for those in recovery, often causing relapse, later on, making it essential to learn proper coping methods. Deep breathing is a perfect coping mechanism because it helps you relax naturally. It doesn’t require any fancy equipment or environment; you can simply do the exercises wherever you are. This makes it an accessible coping strategy that anyone can participate in.
Whenever you encounter one of your triggers, become overwhelmed in recovery, or simply need a break from the day, taking part in deep breathing can help you calm down in a matter of minutes. Learning different breathing exercises is simple, and many are taught at treatment facilities such as Northstar Transitions. This way, you can learn step by step and use this technique in your daily life.
There are several different ways to breathe. These various techniques were made to help people relax and find peace wherever they may be. They are fast, easy to learn, and will have you feeling calm in no time.
4-7-8 breathing was created to help you relax and release the tension in your body. To start, you simply exhale all of the air from your body, then begin inhaling through your nose for four counts. Then, hold that breath for seven counts and exhale for eight counts. Repeat this process four times, and you should be feeling relaxed.
It can be hard to stay focused on recovery. Alternate nostril breathing is a great help to get you back on track. This exercise is said to bring both sides of your brain together as you breathe, which helps you focus. First, sit in a comfortable position and close your right nostril with your thumb by pressing it in. Inhale through your left nostril, then press your thumb to close it. Release your right nostril and exhale the air. Reverse the pattern after each set and repeat until you are feeling calmer and more focused.
Balanced breathing can be done anywhere to help you reduce anxiety in recovery. To begin, make sure you are sitting in a comfortable position. Begin inhaling slowly for four counts, then exhale slowly for four counts. Repeat the process four times, or until you feel calm.
Deep breathing has been used for centuries to aid in stress relief and reduced anxiety. Today, it is used to help in addiction recovery, mental health, and daily life. Deep breathing is a great coping mechanism because it is quick, accessible, and can be done anywhere without equipment. Whenever you are feeling overwhelmed, simply practice deep breathing to help the process of calming down. However, there are other benefits besides stress reduction and feeling calm. Deep breathing can boost your immune system, reduce lactic acid build-up, and improve your sleep. This is why it is such a popular relaxation technique. At Northstar Transitions, we recognize the benefit of deep breathing and other kinds of alternative treatment approaches. We want our clients to learn how to deal with their recovery stressors healthily, and deep breathing is a safe and easy technique to start with. To learn more about deep breathing and our other wellness activities, call us at (303) 558-6400.
