Breathing, Mindfulness and the Path to Emotional Balance
Emotional Balance
I often work with people experiencing anxiety, stress, and heightened emotions. Many of us face these challenges in our day-to-day lives, often not realising that a simple but powerful tool lies within us: our breath. Research from various fields, including psychology, neuroscience, and mindfulness, has consistently shown that how we breathe can directly influence how we feel. The relationship between breathing, mindfulness, and emotional well-being, can help you regain control of your mental health.
The Power of the Breath: A Natural Regulator
For those of us living with anxiety, panic attacks, or high levels of stress, the physiological symptoms can be overwhelming. Rapid, shallow breathing is often a common response to these states. However, what many don’t know is that the way we breathe can also be a powerful mechanism for reducing the intensity of these feelings.
Research by Nardi et al. (2009) indicates that people with panic disorder often experience altered patterns of breathing, such as hyperventilation or irregular breath patterns, which can exacerbate feelings of anxiety. Breathing techniques that involve slow, deep, controlled inhales and exhales have been shown to reduce physiological arousal and improve emotional regulation. In fact, structured breathing practices, like diaphragmatic breathing, can lead to significant improvements in mood and anxiety reduction. This is why many therapists incorporate breathing exercises into therapeutic interventions for stress management.
Mindfulness and Body Awareness: Connecting the Mind and Body
One of the key components of therapeutic practice that I often recommend to my clients is mindfulness. Mindfulness—defined as the practice of paying attention to the present moment with curiosity and non-judgement—has been shown to enhance emotional regulation, reduce stress, and increase overall well-being.
A meta-analysis by Treves et al. (2019) explores into how mindfulness relates to body awareness, also known as interoception, which is our ability to sense internal bodily signals such as heart rate, muscle tension, and, of course, breath. When we cultivate mindfulness, we become more aware of these internal cues, allowing us to better understand our emotional and physical states. This awareness can give us more control over our emotional responses and help us make more intentional decisions in moments of distress.
Moreover, research by Hanley et al. (2017) reveals that individuals who exhibit higher levels of mindfulness also tend to have better psychological well-being. This relationship suggests that paying attention to our bodily sensations—something we often take for granted—can play a critical role in enhancing mental health.
The Link Between Breath and Threat Response
The connection between controlled breathing and stress reduction is well-documented. Holmes et al. (1978) found that people who can control their breathing are better equipped to regulate their physiological responses to perceived threats. Whether it's a looming deadline, a confrontation, or a stressful event, our fight-or-flight response is triggered, increasing our heart rate and accelerating our breath. However, by consciously slowing our breath, we can signal to our nervous system that the threat is not immediate and that we are safe.
This physiological control has powerful emotional effects. The ability to manage your breath can make a significant difference in how you respond to life's challenges. I often work with clients to teach them breathing techniques like box breathing or 4-7-8 breathing, which have been shown to activate the parasympathetic nervous system—the body’s natural relaxation response.
The Mind-Body Connection: A Holistic Approach to Well-Being
The mind-body connection is central to the work I do as a counsellor. It’s not just about managing thoughts or talking through emotions—it’s about recognising that the body holds important information about how we’re feeling. The research from Yilmaz Balban et al. (2023), as well as other studies, highlights how our emotional and psychological states are intimately connected to bodily processes.
For instance, when we experience anxiety, we might feel tightness in the chest or shortness of breath. These physical sensations are not just symptoms—they are cues to how our mind is processing emotional information. By cultivating greater interoceptive awareness (the ability to sense and interpret these bodily cues), we can gain deeper insight into the emotions underlying our physical sensations. Mindfulness practices, in combination with conscious breathing, help to heighten this awareness, leading to better emotional regulation and mental resilience.
Practical Tips for Incorporating Breathing and Mindfulness into Your Life
Here are a few evidence-based techniques that you can begin using right away to improve your emotional well-being:
Diaphragmatic Breathing (Belly Breathing)
Sit comfortably, place one hand on your chest and the other on your belly. Take a deep breath in through your nose, allowing your belly to expand rather than your chest. Exhale slowly through your mouth. Practice this for 5-10 minutes a day. Research shows this can help reduce anxiety and promote relaxation (Nardi et al., 2009).Mindful Breathing
Pay attention to your breath as it flows in and out of your body. Notice the sensations of each breath—the coolness as you inhale, the warmth as you exhale. Whenever your mind wanders, gently bring it back to your breath. This simple practice enhances mindfulness and body awareness, which can improve emotional regulation (Treves et al., 2019).4-7-8 Breathing
Inhale through your nose for a count of 4, hold for 7 counts, and then exhale slowly through your mouth for a count of 8. This technique activates the parasympathetic nervous system and can be particularly helpful when you need to calm down quickly during moments of stress (Holmes et al., 1978).Body Scan Meditation
Take a few minutes each day to check in with your body from head to toe. Notice any areas of tension or discomfort, and consciously relax each part of your body. This practice helps develop interoceptive awareness and can improve your understanding of how your emotions affect your physical state (Hanley et al., 2017).
Empowering Yourself Through Awareness
Incorporating breathing techniques and mindfulness practices into your life can have profound effects on your mental and emotional health. As you begin to explore these techniques, remember that the goal is not to “fix” your emotions but to become more aware of them. With time and practice, you can build a healthier relationship with your body and mind, allowing you to navigate life’s challenges with greater ease and peace.
Call Robin today on 0421 224 070, if you’d like to learn more or need support in integrating these practices into your life. Together, we can work on developing the tools you need to live a balanced and fulfilling life.
References:
Nardi, A.E., Freire, R.C., & Zin, W.A. (2009). Panic Disorder and Control of Breathing. Respiratory Physiology & Neurobiology, 167(2), 133–143.
Treves, I.N., Tello, L.Y., Davidson, R.J., & Goldberg, S.B. (2019). The relationship between mindfulness and objective measures of body awareness: a meta-analysis. Scientific Reports, 9, 17386.
Hanley, A.W., Mehling, W.E., & Garland, E.L. (2017). Holding the body in mind: interoceptive awareness, dispositional mindfulness, and psychological well-being. Journal of Psychosomatic Research, 99, 13–20.
Holmes, D.S., McCaul, K.D., & Solomon, S. (1978). Control of respiration as a means of controlling responses to threat. Journal of Personality and Social Psychology, 36, 198–204.
Yilmaz Balban, M., Neri, E., Kogon, M.M., et al. (2023). The Role of Mind-Body Practices in Mental Health. Brain Sciences, 13(12), 1612.