Breathing Techniques Can Help You Achieve a Greater Sense of Calm - Here’s How:

Breath Consciousness

Have you ever caught yourself taking a really deep breath in a moment of stress or tension? Or perhaps you’ve noticed someone else taking one of these breaths and thought or said “Hey… are you okay? That was a really deep breath.” Well, as it turns out, there are both physical and mental reasons why people take deep breaths whether or not they are aware of the benefits of doing so. You see, our ability to breathe is one of the only bodily functions that we can either consciously control or subconsciously let it function (as it usually does). For example, you were automatically breathing up until right now… However, by reading these words I can make you consciously aware of your breath. Take a deep breath… Generally, if we become aware of our breath, the focus only lasts for a few seconds before the body will naturally take over breathing automatically so that we can focus on more “important” things or tasks that we are presently being faced with, such as reading, writing or playing a sport. But what if the most “important” thing that you could be focusing on at a given time IS your breath. And what if you spent more than just a few seconds focusing on it. How would that impact you?

The fact that we, as humans, are able to consciously control our breathing is incredibly powerful. It is an underrated tool that most people overlook when searching for ways to modulate their performance and mindset. Fortunately, despite the fact that most people overlook breathing effectiveness at moderating performance, it is one of the most accessible techniques that we have available to us. At this very moment, even if you’ve never used breathing techniques to your advantage, you can begin using this very powerful tool. However, first it’s important to learn a little bit about what we will be modulating, so that we can understand why we want to modulate it.

The Autonomic Nervous System

There are two branches of the autonomic (i.e., automatic) nervous system - sympathetic and parasympathetic. The autonomic system is the part of our nervous system that, for the most part, we cannot consciously control. It auto-regulates our state of being, allowing us to function at whatever level the current environment calls for. While you may not be familiar with the terms sympathetic nervous system and parasympathetic nervous system, you will have heard of “fight or flight” before, and probably of “rest and recover”.

1. What do these terms really mean?

2. How do I make use of these systems?

Sympathetic nervous system = “fight or flight”

• Triggers whenever the need arises for us to become more aware of our surroundings and prepare for action.

• Releases “stress” hormones including cortisol, adrenaline and norepinephrine

• Increases your heart rate and decreases brain activity.

• Diverts blood to the muscles allowing for faster action.

• Dilates your pupils allowing you to take in more light, among other things.

Parasympathetic nervous system = “rest and recover”

• Triggers whenever the need arises for you to relax.

• Increases acetylcholine secretion.

• Decreases your heart rate and allows you to think more clearly.

• Diverts blood to the central organs and brain.

• Allows food to digest properly.

How to use breathing techniques to achieve a greater sense of calm:

There are multiple breathing techniques that can be used to achieve a greater sense of calm. For the purposes of this blog, we will be focusing on three types: the single deep breath, box breathing, and diaphragmatic breathing.

1. The single deep breath - This technique is the most simple and can be employed anywhere, at any time. It is frequently used subconsciously, but consciously employing the single deep breath can yield impressive results. The single deep breath is exactly as basic as it sounds, requiring you to take one deep breath in, hold for a second or two and then release the breath out. It functions by slowing our rate of breath down, if only for a brief moment, activates our parasympathetic nervous system, allows us to focus on the present moment and think more clearly. You will see many athletes employ this technique as they prepare for a critical skill (e.g., free-throw, extra point, serve) during competition.

2. Diaphragmatic (belly) breathing - This technique is slightly more advanced than the single deep breath, but not by much. Diaphragmatic breathing requires you to take one (or several) deep breaths while placing one hand on your belly. Its main goal is to cause you to breathe into your belly, fully filling up the lungs with air, rather than breathe shallowly into the chest which is what most people do on a recurring basis. This technique also gives you the option of focusing on feeling your hand/belly move up and down, which is a calming physical sensation, and should serve to distract the mind from anything else going on around you.

3. Box breathing (e.g., 4, 4, 4, 4) - This technique is the most advanced of the three listed here and requires some time and practice in order to be able to effectively utilize. Box breathing essentially forces you to focus on your breath for longer periods of time by having you count to a predetermined number for each segment of the breath. Inhale for 1…2…3…4… hold for 1…2…3…4… exhale for 1…2…3…4… hold again for 1…2…3…4… and so the loop continues. By focusing on your breathing for a longer period of time, and also by slowing your breathing down to a 4 count, for example, you simultaneously activate your parasympathetic nervous system while forcing your brain to focus on something that is not stimulating or externally distracting.

Ultimately, these techniques must be practiced if they are to be effectively implemented into any routine or live scenario such as practice or a competitive match. Option number 1 above is the most frequently utilized for practice or live competitions while options number 2 and 3 serve as great ways to learn how to breathe effectively in a calming manner and activate the mind-body state of the parasympathetic nervous system. I hope these tips help! Let me know what you think.