Breathing for Healing
The Beginning of Stress
The modern human brain took shape around 200,000 years ago – over 190,000 years before civilization! To keep the species alive, early humans had to be able to respond to danger at a moment’s notice, and the nervous system developed for this purpose. While the dangers today are much different than those faced by our prehistoric ancestors, our brains are largely the same.
Our modern nervous systems are still wired for survival, working in two primary modes: the sympathetic “fight-or-flight” state, and the parasympathetic “rest-and-digest” state. A healthy nervous system switches between these two modes quickly so that you can respond to danger and rest when you get to safety. But what happens if the switch gets stuck?
Life with a Sensitive System
Neuropsychiatric conditions like Autism, ADHD, depression, anxiety, or PTSD can all cause the nervous system to spend too much time in the fight-or-flight state. For someone with one of these conditions, stressors (whether something “big” like a car crash or traumatic flashback, or something “small” like noise, crowds, or uncomfortable clothing) are interpreted as danger by a sensitive nervous system, and can cause a longer, more intense fight-or-flight response than they typically should. In effect, the nervous system of a child with Autism in a busy classroom or an adult with anxiety giving a work presentation may respond just as it would to the more extreme danger of being chased by a bear.
The fight-or-flight response is automatic and can happen even when the person knows the stressor isn’t truly dangerous. From the outside, the fight-or-flight state may look like a tantrum, meltdown, panic attack, anger outburst, or total shutdown (“freeze”). Even after the stressor is gone, it can take several hours for stress hormones (cortisol) to return to baseline and the physical stress response (like a racing heart) to end. The effects of long-term or frequent stress on the brain can make day-to-day activities like communication, learning, sleeping, and even fighting off sickness, very difficult.
Teaching the Brain
Luckily, another feature our brains have developed is neuroplasticity: the ability to learn and adapt at any age. By practicing skills that switch the nervous system to the rest state, we can teach the brain to regulate and reset more easily after feeling stress. Sensory work with horses is one tool we use at Smiling Goat Ranch to activate the rest state. Breath exercises are another great tool, and one that can be used anywhere and by anyone.
When the body enters the fight-or-flight state, breathing often becomes fast and shallow, and it can be difficult to override. The more we practice breath exercises while already in a rest state, the easier it will be to use them during stress. Older children and adults can identify stressors and early signs of stress so that they can use a breath exercise to breathe through it and interrupt the stress response early on. With younger kids, we can talk about how their body feels before and after practicing deep breathing, and times they might want to use a breath exercise. The key to activating the rest-and-digest mode is breathing deeply through the nose into the diaphragm. There are countless different breath exercises and techniques for this type of breathing; it’s most important to find one that feels comfortable.
Putting Your Breath to Work
Three easy breath exercises to try at home:
Basic belly breathing: For kids, focusing on breathing into the belly rather than the chest is the most basic introduction to deep breathing. Counting slowly as they breathe in and out can encourage mindfulness. For young kids, laying on their back with a stuffed animal on their stomach can help visualize belly breathing.
5-finger breathing: This exercise helps regulate breathing speed and encourages mindfulness. To start, put one hand up, palm out and fingers spread apart. Use the index finger of your other hand to trace up the outside of your thumb as you breathe in through your nose. Trace down the inside of your thumb as you breathe out. Continue to breathe deeply as you trace each finger. When you get to the pinky finger, you can change directions and trace back to the thumb. This exercise can also be done with a partner, either by mirroring each other or having one person trace the other’s hand.
Square breathing: This exercise involves holding your breath to further slow and regulate breathing. Breathe in for four counts, hold your breath for four counts, breathe out for four counts, and again hold your breath for four counts. This pattern can be repeated for several minutes, and is a powerful technique for any skill level.
