Are You Breathing Correctly? Five TIPS to Help You Use Your Breath for Better Mental Health

TLDR: Taking deep, slow breaths can help ground you, reduce anxiety, and calm your nervous system.

Breathing is one of the most interesting bodily functions because it is both automatic and controlled. There is no wrong way to breathe (don’t test that theory), but if you control your breathing in certain ways, it can help activate your parasympathetic nervous system—your “rest and digest” system—and calm you down when you need it most.

Here are five ways to get the most out of your breathing:

1. Practice Breathing When You’re Calm

One of the biggest mistakes I see is people only using breathing techniques when they are already stressed. Yes, that is when you need them most, but without practicing beforehand, it is much harder to use the skill when your mind is racing.

I usually recommend practicing right before bed or right when you wake up. That way, you are not only building the skill, but also creating a healthy routine for bedtime and mornings.

2. Take More Than One Breath

Some people assume doing a breathing exercise once will instantly calm the body. Depending on how activated your nervous system is, it may take several minutes before you notice a difference.

For some of my higher-anxiety clients, they may need to practice slow breathing for 10 minutes or more before feeling the full effect. Your body did not get worked up in one breath, so it may not calm down in one breath either.

3. Take Long Breaths

I usually recommend that one full breathing cycle—an inhale and exhale together—last at least 12 seconds. That slows your breathing to about five cycles per minute, which is often effective in activating the body’s rest-and-digest response.

If you take quick, deep breaths, you can accidentally start hyperventilating, which may leave you feeling more lightheaded or anxious. Slow and steady wins this race.

4. Make Your Exhale Longer Than Your Inhale

One of the best ways to calm your body more quickly is to make your exhale longer than your inhale.

If you are following the 12-second guideline, try inhaling for about 4 to 5 seconds and exhaling for about 7 to 8 seconds. Longer exhales help signal to your body that it is safe to relax.

5. Physically Feel Your Breath

The easiest way to do this is to put your hand on your chest or stomach. Feeling your body rise and fall with each breath helps you slow down and become more connected to the present moment.

It also gives you feedback on whether you are breathing too fast, too shallow, or holding tension in your body.

After all, the goal of grounding is not to stop thinking completely—it is to reconnect with what is happening right now.

Even breathing can be hard to perfect. Here at Therapeutic Interventions and Psychological Services, we can help you get the most out of not just your breathing, but all grounding techniques.

Schedule your free 15-minute consultation today.