Breathe and Be: Discovering the Power of Somatic Breathing Techniques
By: Randi Owsley, LMSW, Licensed Psychotherapist
In our fast-paced, high-stress society, mental health and wellness are often put on the back burner. Yet, our breath, the most fundamental aspect of life, is at our disposal. It's time we delve into the transformative power of somatic breathing techniques, a self-empowered approach to managing stress and nurturing mental wellness.
Understanding Somatic Breathing Techniques
When was the last time you truly paid attention to your breath? Somatic breathing techniques encourage, quite simply, a more conscious connection with our breath. This approach is grounded in the concept that our bodies (the 'soma') and minds are inherently linked. By manipulating our breath (inhaling, exhaling, and holding), we can activate our body's relaxation response, helping to alleviate stress and anxiety and enhance overall well-being.
The Importance of Conscious Breathing
Research shows that everyday stress can lead to serious mental health issues if left unchecked. The American Psychological Association reports that over 70% of adults in the U.S. have experienced stress affecting their physical health.
Harnessing the power of somatic breathing techniques can help combat such implications. A study by Ma et al. has linked controlled breathing to the reduction of the stress hormone cortisol. This low-cost, accessible mental health tool carries the potential to unlock healthier responses to stressful encounters.
How to Practice Somatic Breathing Techniques
Starting your conscious breathing journey may seem daunting, but remember, each journey is individual and unique, like our breaths. Here's a simple practice to get you started:
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Find a Comfortable Space: Sit or lie down at a place where you won't be disturbed.
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Relax your body. Close your eyes. Do a mental scan of your body and consciously release tension.
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Focus on your breath. Notice its natural rhythm. Don't rush to change it.
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Counted Breathing: Start by inhaling for a count of 4, holding for a count of 4, exhaling for a count of 4, then waiting for another count of 4 before inhaling again.
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Experiment and Adjust: Feel free to experiment and find the rhythm that most calms and comforts you.
The Journey Ahead
As we navigate the stormy seas of life together, adopting somatic breathing techniques into our regular routine stands as a beacon of empowerment. Remember, it's a journey, not a race. The more you integrate these practices, the more instinctive they become. Each breath you take is a commitment to your mental health.
Let's continue to break down the barriers surrounding mental health awareness, embracing the tools that are as natural as our breath. As we breathe, let us anchor ourselves into the present moment, the cornerstone of mental wellness.
In the pursuit of wellness and balance, you are not alone. Here's to our collective breath!
