learning to breathe
Sometimes one of the most important things you can do during moments of intense anxiety or stress is take a deep breath. Deep breathing can help you calm down, let go of stress, and focus on the present moment.
After I was raped, the first thing I wanted to do was take a long, hot bath. I needed to feel clean. As I sat in the tub, trying to put together the pieces of what happened, I started to breathe. I made a conscious effort to take deep, slow, cleansing breaths. Taking long, healing breaths calmed my racing thoughts. Breathing helped me find peacefulness and relaxation after being raped. Each breath helped me find an unexpected sense of acceptance and empowerment. I made a choice that while I couldn’t change what happened, it wasn’t going to ruin my life. By taking one breath at a time, I believed I would get through it. ~Jessica
When you become distressed, your breathing becomes quick and shallow. This type of shallow breathing is called chest breathing because the short breaths don’t reach your abdomen. Shallow breathing increases your heart rate and your blood pressure, and you may do it automatically when you are stressed or angry. One way to calm your mind and body is through abdominal breathing. This type of breathing allows oxygen to flow throughout the body and reduces your heart rate and decreases your blood pressure. When your body is relaxed, your muscles relax, and you are able to better concentrate so you can work through the distressing situation.
Practice your breathing techniques. Find a quiet distraction-free space with room to sit or lie in a comfortable position.
Lie down, place your hand on your chest, and take slow, shallow breaths. Feel your chest rise and fall. Breathe for three counts.
Describe how your body feels after chest breathing.
Pretend that you have a balloon in your stomach. Place your hand on your abdomen. Take a breath, filling the balloon fully. Slowly exhale and visualize the balloon deflating. Repeat for three counts.
Describe how your body feels after abdominal breathing.
Compare and contrast how your body felt after abdominal breathing versus chest breathing.
Over the next few days, pay attention to your breathing. Set an alarm twice a day to practice abdominal breathing. Each day find two convenient five-minute intervals to do nothing but breathe.
I will practice deep breathing the following times each day:
Some survivors find that they have a difficult time letting their guard down to practice breathing. Understand these are normal feelings, and you can ease in to deep breathing at a slow pace. For example, if you are worried about closing your eyes, start by practicing with your eyes open. If you have a person who makes you feel safe, ask her if she would stay in the room with you during your first few practice sessions. You can tailor this practice to meet your individual needs.
words of inspiration
If you have never been taught how to take deep, cleansing breaths by a therapist, it would benefit you greatly to learn how to do this. It calms anxiety and helps ease your pain in certain situations. ~Jessica