Reducing stress with just a breath

Are you aware of the state of your nervous system? You may have never heard of this and that’s okay. Maybe you have heard about it and are learning how it applies to yourself. You could know all about it and how identifying the different states has been beneficial to you and those around you.

Let’s take a quick look at the state of your nervous system. The ventral vagal state is when you feel safe and social. The sympathetic state feels like you are in a fight or flight. The dorsal vagal is when you feel shut down. The more you learn about different stages, your triggers and your coping skills for each stage, the better you will feel, think, and engage with others.

You shouldn’t have to feel helpless or have a lack of control. Life is often uncertain, but how you deal with the uncertainty is what is important. As a therapist, I think it is important to consider the mind and body connection. In my experience, you won’t be able to feel less stressed, problem solve or make decisions if you aren’t able to calm your body first. So, what does that look like?  

If you aren’t feeling safe or in control, you probably are either in a sympathetic or dorsal vagal state. What can you do to bring yourself to the ventral vagal state, even for a moment in time? Start with a breath.

Breathing helps to slow your heart rate and stimulates your vagus nerve. You may have heard or tried breathing in, holding your breath and breathing out. I have found that if you hold your breath, you may become more anxious or feel more on edge. To feel better, you should breathe in through your nose for two seconds and breathe out through your mouth for four seconds. Try it and let me know what you think!