How to use your body to soothe your mind.

Calm Practice

Breathing-Rate Record

This simple exercise provides us with feedback on our breathing rate which can let us know if our body is in a stress response.

Let’s find out how many breaths you take per minute!

1. Set a timer on your phone (or other device) for one (1) minute.
2. Start the timer and begin counting your breaths. One (1) breath equals a breath in and a breath out. Breathe normally.
3. When the minute ends, record the number of breaths you took. This number is your breaths per minute rate.

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A ‘normal’ breathing rate for an adult who is not under stress is between 12 – 16 breaths per minute. If you are close to 20 breaths or more per minute, you may be over-breathing.

Over-breathing can make you feel faint or lightheaded, and anxious or panicky because the levels of C02 (carbon dioxide) and 02 (oxygen) in your body are out of balance. You end up with less C02 than you need; it is the C02 that helps your blood vessels dilate so oxygen can be delivered throughout your body. You might also experience: dizziness or tingling; a tight chest or pain in the chest; frequent yawning or sighing; nausea; bloating; dry mouth; feeling short of breath or that your cannot get enough air; a faster heartbeat; or insomnia.

It is recommended to choose a breathing tool such as, Box Breathing or 4-7-8 Breathing, and practice for 3 – 5 minutes. After practicing for 1 – 2 weeks, check your breathing-rate again. It is likely your breathing-rate will reduce a good amount!

Slow, controlled (especially diaphragmatic) breathing helps you feel calm and regulated by directly activating your parasympathetic nervous system. If you over-breathe, try  breathing tool of choice three (3) times per day for 1 – 2 weeks, recording your rates and noticing any changes.

 

 

 

 

 

 

Reference

Ballagh, R. (2024). Twists. 101 Ways to Find Calm: How to Use Your Body to Soothe Your Mind. P. 68-69.