Do you struggle with taking deep breaths?
Do you ever find that you have a hard time taking a deep breath? It almost feels like it’s stuck or like there’s a wall stopping you from inhaling further, even when you feel like you have to?
I often used to feel the need to do some deep breathing, but every time I tried, it felt stuck and made what was supposed to be a stress release for me even more stressful. I’m sure at one point, I even googled, “why can’t I take a full breath?”
Help for deep breathing
This is more common that you might think.
Of course- any breathing concerns should 100% be checked out by a doctor first.
But if you’re cleared and experience high stress (hello everyone 2020-present 😉) it’s likely that your diaphragm is so used to being held tight - that it almost requires “permission” (aka, a mental nod) to let go through an exhale BEFORE you start deep breathing.
Here’s how to do it & a few other tips that might help:
Before you take a deep breath, expel any air you may be holding onto. You’ll likely notice your shoulders drop, and if not, feel free to drop your shoulders & release your tongue from the roof of your mouth. Closing your eyes can also be helpful. It doesn’t have to full like a full deep exhale, but you may be surprised when you find that you can release an exhale before getting a deep inhale, followed by the glorious exhale your body has been craving.
Trying different positions for this can also be helpful - for some people, sitting up straight can feel restrictive, so let yourself relax into a slouch (this always helps me!) or try laying down.
Placing one hand on your belly & one on your chest can be helpful. Others find it soothing to place both hands over their heat, and for others, dropping your hands by your side is best. Find what most comfortable for you.
As hard as it may be, (you’re likely deep breathing for relaxation), relaxing your body can help you get in those deep belly breaths. One tool that’s helpful for this is to notice your current breathing without judgment, simply by saying [in your head] “I’m inhaling” on the inhale - and “I’m exhaling” on the exhale.
Other inhale/exhale statements that may be helpful:
I release / any judgment
I release / any tension
I’m relaxing / and calm
I release / my anxiety
I’m exactly / where I need to be
My mind is calmer / with every breath
Another favorite tip for deep breathing; let out a big, audible sigh when you exhale. It may feel silly at first but I promise it feels 10x afterwards.
Lastly, remember to be gentle with yourself. Deep breathing can require practice like any other skill, and gets easier the more you practice.