Coping Strategies
Part 10 - Close-up on 7 ways of coping

When we need to breathe the most, like when we are stressed, or stuck in a rut, or up a height, we tend to do the opposite. We hold our breath, clench our hands, tense our bodies. Yet if we did remember to breathe during these moments, we would find that there are lot more possibilities open to us, as well as greater clarity of thought, which can help us to de-stress or de- escalate a situation.

Conversely, taking more breaths than you usually would (otherwise known as shallow breathing or hyperventilating) is often developed during an anxiety attack, which only serves to heighten the intensity of the anxiety and perpetuate the fear that you are out of control. Yet if there was a way of taking control of our breathing, then perhaps we could help to settle ourselves in times of difficulty.

Unless there is a good reason not to do so, the general wisdom it that it is healthier to breathe through your nostrils than it is to breathe through your mouth (with the exception of when you are undertaking vigorous physical exercise). For one, nasal breathing allows the lungs to absorb greater amounts of oxygen. It also warms up the air to body temperature and filters out unwanted particles.

If you mouth-breathe through force of habit alone, perhaps you may wish to invest time in swapping over to the nose.

The act of conscious breathing is simply about bringing the (normally) automatic function of breathing into your awareness, so that you can alter the flow and the rate of air going back and forth into our lungs.

The benefits of deeper conscious breathing into the lungs, for certain periods of time, are many. Here are some examples:

• Increased energy levels
• Released muscle tension and stress
• Relaxed nervous system
• Oxygenated organs

The benefits of slower conscious breathing include:

• Reduced anxiety and arousal
• Improved sleep
• Reduced heart rate
• Lower levels of adrenalin(e)

Collectively conscious breathing can help:

• Release suppressed emotions
• Manage pain
• Manage intense emotions, such as anger and guilt
• Recover from a trauma
• Prevent illness
• Increase self-control and resilience

Below are some exercises to get you actively engaged in your breathing. If you research more into this subject you will also see the connection breathing has with other disciplines, such as yoga, meditation and mindfulness.

1. Inhale through your nose and down into your belly for 3 beats.
2. Hold your breath for 3 beats.
3. Release your breath for 3 beats.

Repeat steps for up to five minutes.
Increase the beats to 4 and then 5 if you can.
Change the stages if you wish, so that you start with 1, move to 3 then 2 then back to 1 again.

1. Lie down in a comfortable position
2. Rest your hand just below your rib cage.
3. Inhale and exhale (x10) so that your hands experience the rise and fall of your belly.
4. Rest your hands on the sides of your rib cage.
5. Inhale and exhale (x10) so that your hands experience the rise and fall of your rib cage.
6. Rest your hands above your rib cage, just below your shoulder blades.
7. Inhale and exhale (x10) while focusing on the areas where your hands are resting. (You may or may not experience a gentle movement in this area.)