Power of Deep Breathing For Christians

Breath. It's the one thing we literally can't live without and yet the one thing many of us take for granted.

We know that breathing is important. We know that we have to breathe in order to stay alive. But what most people don't know is that our breath can do much more than keep us alive. It can help us live in this world with less stress, less anxiety, and more fulfillment. This is why the number one strategy I use on myself and my clients is deep breathing.

Why I Recommend Deep Breathing

Deep breathing is a critical first step for managing physical and emotional health. . . I know you probably thought I would say that prayer should be the first step but bear with me a moment.  

• Deep breathing helps to put the ‘pause button on’ and reset.

• It helps us go to God with gratitude-filled hearts being completely focused on Him, not on the problem.

• It may seem simple, but deep breathing is actually a deceptively powerful technique to use in your everyday life.

The Science of Deep Breathing

We have two branches of the nervous system and when we are in distress, one of the two gets activated.

The sympathetic nervous system 

The sympathetic nervous system controls our fight-or-flight response. This nervous system directly affects how we respond to threatsWhen this part of the nervous system is activated, a few things happen:

1. Our heart rate goes up.

2. Our breathing becomes shallow and fast.

3. Our prefrontal cortex, the part of our brain that controls reasoning, logic, and decision-making is shut down.

4. The more primitive part of our brain (the amygdala) takes over to detect and respond to danger.

5. Blood rushes to our extremities and prepares us to either fight or flee. Depending on the cues being sent from the sympathetic nervous system.

The parasympathetic nervous system 

According to Bessel van der Kolk, author of The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma... The parasympathetic nervous system is "the brake of the nervous system." It is controlled by the vagus nerve and can be further broken down to:

The dorsal vagal complex - When the sympathetic nervous response is unsuccessful in achieving fight-or-flight. The dorsal vagal complex causes a freeze-and-flop response. This is the state of shutdown, where you cannot think or do anything.

The ventral vagal complex - This complex also slows your body down. However, unlike the dorsal vagal complex, it does not respond in an extreme way to a threat or high levels of stress.

It actually activates a relaxation response which helps the body to grow, heal, and digest. It also encourages us to find and connect with others.

Deep breathing activates the ventral vagal complex of our parasympathetic nervous system.  This is the best response we can have in times of crisis or trauma.

We'll still feel a wide range of emotions, but it will not overwhelm our nervous system or suck us into the shutdown response. It also allows us to find the purpose of each emotions.

A Christian Breathing Exercises to Try

When you practice deep breathing your body and mind will slow down. This is why deep breathing will kick start your parasympathetic nervous system. This will give you a chance to pay attention to your body and surrounding and process things with the utmost focus and intent.

The normal rate of breathing is 10-14 breaths per minute. When we are anxious and feel under threat, our breathing rate gets much higher. The breathing exercise recommended below will slow your breathing to about 5 breaths per minute. So we are really winding things down.

This exercise involves both slowing your rate of breathing and changing your style of breathing. Following these steps will help you activate your soothing system.

Step 1: Sit in a comfortable chair or lay on a bed. You can close your eyes or leave them open.

Step 2: Take a deep breath in for 4 seconds (through the nose if possible) 

Step 3: Hold your breath for 2 seconds (This is a good time to remind yours yourself of one of God's promises.  I personally love to remind myself that God is in control).

Step 4: Release your breath for 6 seconds through your mouth as if you are blowing bubbles. (Tell yourself a comforting phase such as 'God is in control,' or 'God is working this out for my good'). When you pair deep breathing with a reminder of God's promises or scripture, it is called breath prayers.

Step 5: Pause slightly before breathing in again

Practice, practice, practice! This exercise will not only teach you how to make the best use of the breath God gave you. It will also bring you closer to Him as you repeat His promises with each breath.

Deep Breathing Tips

When you first begin deep breathing, it may feel difficult or strange. If so, try the below deep breathing tips.  

Breathing Rate

Try a different breathing rate.  For example, try following the above steps using a 3-in, 1-hold, 4-out breathing rate to start off with.

Play around and see what works for you, as long as you are slowing your breath down as much as you comfortably can.

Remember to breathe out longer than you breathe in.

Breathing Style

Also, make sure you are using a stomach breathing style rather than a chest breathing style.

You can check this by placing one hand on your stomach and one hand on your chest.

The hand on your stomach should rise when you breathe in, and fall when you breathe out.

Don’t get frustrated if this doesn’t happen straight away. It often takes time and practice to breathe from your belly. Just do your best and see how you improve over time.

Daily Exercises

Try to practice at least once or twice a day.

You could choose one lengthy practice session a day such as 20 minutes per day. 

Or you could do lots of smaller practice sessions like just taking 2-3 deep breaths at the top of the hour.

Initially, practice when you can relax, relatively free from distraction.

As you improve, practice anytime and anywhere, when you have a spare moment. For example, while you're waiting in a shopping queue, or traveling on the bus.

The ultimate aim is that regardless of where you are and what you're doing - when you notice you're having a hard time emotionally, you'll be able to use your breath to activate a calming physical state.

Remember, God loves you, and He has given you everything you need to overcome. Every single breath you take is a gift from Him, use it wisely.

About the Author: 

Corine Williams, Ph.D. is Clinical Psychologist that is currently seeing clients in the States of Maryland, New Jersey, and New York. You can find out more about her practice by visiting www.therapyforchristians.com/corinewilliams. In addition to providing individual therapy, Dr. Williams is also passionate about writing books and designing merchandise that educate, uplift, and normalize mental health subject in the Christian community. You can find out more about her at  www.booksbycorine.com or by visiting her amazon profile here:  https://www.amazon.com/Corine-Hyman/e/B00AWZ5FL2

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