Krystal Horton

Columnist

When I introduced healthy coping skills in July’s article, I promised to give readers more thorough explanations of these techniques. My original thought process was that I could probably break it down into two more articles. However, as I sat down at my laptop I realized very quickly that the print explanations of these skills was going to require a lot more space than anticipated. 

I was left with a choice of giving everyone the “Cliff Notes” version, or providing enough detail that these skills could be read and applied at home. Since the purpose of these articles is to give individuals tools they can use, the choice seemed obvious. As such, the next few articles will be spent providing in-depth information on some of those more traditional coping skills that are taught in counseling. I promise I will do my best to make the reading fun and not just instructional! One of the most well-known of the traditional techniques is controlled breathing. This exercise has many other names and variations including: deep breathing, square breathing, and (for our military) Ranger breathing. There are also some fun variations for kids!

Now television and movies have a bad habit of showing people breathing into paper bags, which in my experience tends to cause more lightheadedness and dizziness. With this exercise it’s about slowing your breaths until they are deeper and more controlled. If the lungs are truly filling to capacity, the bottom of your ribcage will expand, not just the top.

As with all techniques, it is important to find the variation that works best for you. Some people have different counts, some will inhale through the nose and exhale through the mouth, and some choose to inhale and exhale the same way. One of my favorite numbers is five.

When I use this skill myself, I will inhale for a count of five, hold for five, then exhale for five.

Some more mathematically inclined individuals may make up a formula.

For instance, a five-three-eight count because 5+3=8. Visual individuals seem to enjoy the square breathing variation as they imagine a square being drawn in their mind as they use a four-four-four count and repeat it four times. In all reality, the numbers are more about getting yourself to focus on the exercise, than they are about any magic formula. So, once the excess noise of the mind has been tuned out, it can be more relaxing and beneficial to pay attention to the breaths themselves — noticing the rhythmic patterns of the inhales and exhales until a sense of calm and composure has returned. Sidenote: this exercise can also be beneficial for those who have a difficult time turning off their thoughts when it’s bedtime. So, the next time you’re laying in bed and your thoughts are running wild, maybe close your eyes and give it a try! Now for those of you who have children, or who are “children at heart,” there are a couple fun little variations: pizza breathing, dinosaur breathing, or the use of a toy as a visual.

Pizza breathing involves the child closing their eyes and envisioning an ooey, gooey, oh so delicious smelling pizza.

I have the children take a nice deep inhale through their nose like they are just getting ready to dive right in to all that cheesy goodness. I encourage them to hold that breath for a few seconds as they imagine the deliciousness, and then let that sigh out in preparation for the enjoyment ahead. You can also have the exhale more controlled by having the child imagine they are gently blowing on the pizza to cool it down.

Now disclaimer, I am not responsible for the urge to order delivery that may come with this activity! The dinosaur breathing variation of this involves the same steps, only the difference is the child is getting themselves to let out a nice (sound or no sound) roar. If you don’t want the noise, tell them to imagine they are a fire breathing dragon instead!

For those that need a bit more of a visual, have the child lie on their back and place a stuffed animal or other toy at the bottom of their rib cage. Have the child try taking breaths deep enough to lift the toy, but not so quickly that they knock it over.

Adults, feel free to try this one to — it can be quite entertaining!

During times of high emotions our heart rates increase, and our breathing becomes shallow. This is our bodies’ “fight or flight” response kicking in. Though we can’t directly control our heart beats, we can indirectly influence it. When we slow our breaths, our hearts have no choice but to slow as well to make sure the blood its pumping remains oxygenated.

Ultimately, these breathing exercises serve to calm the panic that is trying to take hold.