Keys to well-being: Self-regulation

Hello, dear readers! I am a specialist in health psychology and I am eager to share with you an effective technique for regulating the nervous system that has become a cornerstone in my stress relief toolkit.

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In the hustle and bustle of our daily lives, stress often becomes an unwelcome companion. Recognising the profound impact stress can have on our well-being, I want to introduce you to a method that has proven invaluable to me - deep breathing.


How can deep breathing reduce stress?

Deep breathing is more than just a simple act; it is a powerful tool to communicate with your body, signalling that there is no imminent danger. This, in turn, activates a segment of the nervous system that fosters relaxation and restoration. The benefits of deep breathing extend beyond mere stress relief; they permeate into our overall health and resilience.

Let me share a recent experience with you. I found myself amidst a hectic day, bombarded with tasks and suffocated by looming deadlines. Realising the paramount importance of carving out moments for relaxation, I turned to a technique I often advocate - the 'square' breathing method.

The process is elegantly straightforward:

  • Find a comfortable seated position.
  • Employ the palm of your hand, and embark on a slow inhalation through the nose, counting steadily to four. As you do so, trace your finger along the surface of your palm.
  • Following this, retain your breath for a count of four.
  • Then exhale gradually, counting to four once again.
  • Repeat this cycle, crafting a metaphorical 'breathing square', and dedicate a few minutes to this practice.

Importantly, the numerical aspect is flexible; attune it to your body's rhythm.

Deep breathing is a remarkable ally in the battle against stress, wielding its influence over the heart and blood pressure. The deliberate act of inhaling and exhaling at a measured pace translates into a reduction in the frequency of heart contractions and a decrease in stress hormone levels. It is a subtle yet transformative process, harnessing the innate power within us to bring about a state of tranquillity.

To amplify the effectiveness of this technique, I introduced a bedtime ritual. Engaging in this calming practice in a serene state before sleep not only enhances its impact but also establishes positive associations with the act of deep breathing. Regularity is key. I earnestly advocate for the integration of this method into your daily routine – a commitment that demands only a few precious minutes but yields enduring benefits for your mental and physical well-being.

As you embark on this journey of self-care through deep breathing, my hope is that it becomes a steadfast companion in your pursuit of stress relief and inner calm. A tool so accessible yet profoundly impactful, it has the potential to be a beacon of serenity amidst life's storms.

For those eager to delve deeper into the realm of emotional well-being, in my next article, I will delve into the technique of emotional freedom, guiding you on a path to heightened self-awareness, acceptance of emotions, and effective management of them. Until then, may your breath be your anchor, grounding you in moments of serenity.

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The views expressed in this article are those of the author. All articles published on Counselling Directory are reviewed by our editorial team.

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