How do you breath?

Have You Ever Thought About How You Breathe?

Have you ever stopped to consider how you breathe? After several years working with people of different ages, lifestyles, and responsibilities, I’ve come to a conclusion: anxiety and stress can be prevented, reduced, and even eliminated if we become aware of our breathing.

Our current fast-paced lifestyle—full of rushing, multitasking, and constant worries—keeps us in a state of ongoing alertness. This state activates the sympathetic nervous system, triggering the release of stress hormones like adrenaline and cortisol. As a result, heart rate and blood pressure rise, muscle tension increases, concentration weakens, sleep becomes disrupted, and even the immune system is compromised.

However, our bodies aren’t designed to operate in constant alert mode. In my coaching sessions, I work with individuals for whom anxiety and stress have become overwhelming. One of the questions I often ask is: How do you breathe? If I were to ask you right now, what would you say?

The most common responses are: “I don’t know,” “Normally,” or “I’ve never thought about it.” We usually take breathing for granted, just as we do with our heartbeats. And while it’s true that breathing is automatic, becoming aware of how you breathe can help you gauge your anxiety levels.

When we’re relaxed, our breathing is deep, steady, and calm. But when we feel anxious or stressed, our breathing becomes shallow and rapid—sometimes persisting that way all day. This quickened breathing pattern can negatively impact the body over time.

Taking just a few seconds, several times a day, to observe how you’re breathing can be a powerful tool to reduce anxiety. If you notice that your breathing is fast and shallow, you can stop and begin breathing deeply instead. This sends a calming signal to your brain, helping you return to the present moment and regain control of your emotional state. With practice, you’ll become increasingly aware of your breathing and better equipped to prevent anxiety from escalating.

Additionally, you can incorporate mindfulness exercises focused on breathing. These meditation techniques direct your attention to the natural rhythm of your breath, promoting greater awareness of the present moment and calming the mind.

Reconnecting with your breath and bringing it back to a normal rhythm can provide long-term benefits: reducing stress, managing emotions more effectively, improving focus, and ultimately enhancing your quality of life.

Image by Freepik

Melinda Sánchez Coach

www.melindasanchezcoach.com