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Breathing as a Coping Tool – Yes, It Works! Here Are 3 Practices to Try

Dec 9, 2024

By: Angela Letzner, LPCC-S

When I talk about breathwork with clients, I often get eye rolls and pushback. Many claim that using breath to cope simply doesn’t work. But when we dive deeper into what happens when someone says it doesn’t work, we usually discover a couple of things: either they’ve confused different methods or, more commonly, they’ve only tried it for a few seconds. My goal is to demystify breathwork by providing a little scientific background and introducing three simple techniques that can help you use your breath to soothe and calm yourself.

The Science Behind Breathwork

Research on breathwork is growing rapidly. There are now numerous courses and certifications focused on teaching breath techniques, and studies show that breathwork can have profound effects on both mental and physical health. While breathwork can be a part of meditation, or even used separately, it doesn’t require you to meditate if that’s not your thing.

Breathwork is especially helpful for reducing anxiety, panic, and anger, but research also suggests it can address a wider range of issues. These include reducing symptoms of trauma and depression, boosting energy levels, expanding lung capacity, improving sleep quality, and even assisting with pain management.

However, it’s important to note that breathwork may not be suitable for everyone. If you have conditions such as asthma, coronary heart disease, epilepsy, heart failure, hypertension, pregnancy, stroke, or Type 1 diabetes, you should consult with a doctor before starting breathwork.

For those looking to calm down from stress, soothe anger, or simply improve their mood, these three breathwork techniques can be highly effective.

The Methods: Three Simple Techniques to Try

Alternate Nostril Breathing

As the name suggests, alternate nostril breathing involves inhaling and exhaling through one nostril at a time. Here’s how to do it:

Use your right thumb to close your right nostril.

Inhale deeply through your left nostril.

Close your left nostril with your right finger, releasing your right nostril.

Exhale fully through your right nostril.

Inhale through your right nostril.

Close your right nostril with your right thumb, and exhale through your left nostril.

Repeat this for about one to two minutes. Although this technique may feel a bit awkward at first, it becomes much easier with a little practice.

Box Breath

Imagine a square box with equal sides. Box breathing involves inhaling, holding your breath, exhaling, and holding again, each for the same amount of time. It’s a simple, structured practice:

Inhale for a count of 4.

Hold your breath for a count of 4.

Exhale for a count of 4.

Hold again for a count of 4.

Start with a low count (such as 2 or 3) if that’s more comfortable, and gradually work your way up to 4 or 5 seconds. This method is ideal for 1 to 2 minutes and can be especially calming when you need to center yourself.

60 Seconds of Breathing

No time to spare? Try this quick technique that only takes one minute! It’s perfect for those moments when you’re short on time but need a little calm. Here’s how it works:

Inhale for a count of 5.

Exhale for a count of 5.

Repeat this cycle 6 times – and there’s your 60 seconds!

You can do this technique anywhere, anytime, without anyone noticing. It’s a quick and easy way to reset in stressful moments.

Why These Techniques Work

These breathing techniques are not just useful for managing acute stress; they can also be employed proactively to prepare for a stressful situation. By practicing them regularly, even for just one minute at a time, you’ll experience the lasting benefits of breathwork, including improved emotional regulation and overall well-being.

In conclusion, learning to use your breath as a coping tool can have a profound impact on your life. With just a few minutes of practice each day, you can build a powerful skill that helps you manage stress, improve your mood, and even enhance your physical health.

If you are in need of mental health counseling, please reach out to our associates at Behavioral Health Services of Greater Cleveland at one of our two locations: Rocky River and Medina. Family, individual, and couples counseling are available. Please call (866) 466-9591 ext. 0 for an intake.