Client Portal

Conscious Breathing: Finding Calm in Your Daily Storm

by | Aug 2, 2021

Anyone who has lived through a hurricane or typhoon knows first-hand the sense of calm and peace the eye of a storm can bring.  It ushers a sense of relief, a temporary reprieve from the turbulent chaos. Deep down, you may know that there is an intense force circling around you, but for that brief period, you can indulge in the opportunity to reset as you prepare for what comes next.

Many times, we may find ourselves amidst difficult “life” storms.  It may be the chaotic battle of afternoon traffic, a bombardment of off-putting social media banter, or something more challenging and tumultuous.  These storms can leave us feeling as battered and energetically drained as the fiercest cyclone.

You may be surprised to find that the simple act of conscious breathing can help create our own ‘eye’ midst of these storms.  It can quickly and effectively help to reduce irritation, fear, worry, and anxiety.

This simple power seems almost supernatural when you think about it. Yet, this ability is as ordinary as it is magical.  And, it’s inherent in each of us from the moment we enter the world.  

Using deep breath breathing exercises with calculated inhalations and exhalations has helped many people see improvements in mental health and physical health including lower stress and blood pressure levels.

The Art and Science of Conscious Breathing

For most of us, breathing is something we do automatically, without much thought unless we’re having a problem. However, when we breathe more consciously, we can help to reduce the effects of stressful situations and create a sense of peace in difficult moments. For example, the simple act of slowing the breath down, and breathing a little deeper than usual, can help to calm the nervous system and send calming signals to the brain.  Let’s take a moment to try this out now:

  • Find a comfortable sitting position.
  • Close your eyes or lower your gaze. 
  • Spend a few seconds breathing deeply in and out naturally.
  • Begin to breathe in for 4-6 seconds. 
  • Breath out for 4-6 seconds. 
  • Repeat.
  • Take note of any changes in how you feel.

Getting Started with Conscious Breathing  

The practice above is a good starting point.  However, another key to creating inner calm with the breath is making a regular habit of breath awareness.  That means taking time to notice your natural breathing pattern at various times of the day. The more we start to notice our breath and pay attention, the more we learn about ourselves.

For example, we can recognize how we breathe when we’re stressed – if we tend to breathe rapidly or shallowly, if we hold our breath unknowingly, or if we’re prone to breathe more through our mouth than our nose. As you become more aware of how you are breathing, you can eventually practice taking control of those patterns by gradually changing them to create peace and calm.  

The Big Sigh: Another Great Practice

Chances are you have sighed unconsciously numerous times a day. However, whenever you’re feeling a little stressed, make an intentional attempt at sighing. Many people find that they immediately feel lighter, a little more focused, and centered with a simple, deliberate sigh. If you find that hard to believe, take a moment to try it now. 

  • Inhale deeply through the nose
  • hold it for a few seconds
  • let out a big, long audible sigh through the mouth

How do you feel?  Now, try sighing a few more times and notice the difference.

There are so many options for conscious breathing. Are you interested in learning more about using the breath to reach your goals and make healthy life changes?  Reach out and contact me.

We offer in-person and virtual services – contact us today to learn more!

Wellness Blog | #learnwithhwp

How Accurate is Genetic Testing for Psychiatric Medications?

How Accurate is Genetic Testing for Psychiatric Medications?

Psychopharmacological testing is a tool that can optimize treatment. Learn what genetic testing can and cannot do to determine if it is an appropriate tool for you. About Lindsay |

Author Photo
About Lindsay | View Profile

Lindsay is a board-certified advanced nurse practitioner specializing in an integrative approach to treating mental health concerns. Lindsay draws upon a combination of pharmaceuticals, supplements/botanicals, nutrition, and mind-body approaches that are evidence-based.

We offer in-person and virtual services – contact us today to learn more!

Healing From Shame: Releasing the Burdens of Relational Trauma

Healing From Shame: Releasing the Burdens of Relational Trauma

Relational trauma often manifests as heavy shame. This blog offers ideas for healing from shame, with connection to others and self-compassion. About Gleyce | View ProfileGleyce Almeida-Farrell is a psychotherapist

Author Photo
About Gleyce | View Profile

Gleyce Almeida-Farrell is a psychotherapist and the founder of Holistic Wellness Practice in Alpharetta, GA. She specializes in helping adults manage stress and overcome symptoms of anxiety utilizing a holistic and integrative approach to mental wellness.

We offer in-person and virtual services – contact us today to learn more!

A Good Apology 

A Good Apology 

A meaningful apology is more than just muttering the words, “I’m sorry.” Learning how to make amends in a meaningful way that resonates with the other person will lead back

Author Photo
About Kristi | View Profile

Kristi Schwegman is a psychotherapist specializing in helping couples develop healthy relationships, whether dating, engaged, or married. She also draws from her Christian-based approach to lead individuals in becoming aware of the limiting beliefs that can get them stuck.

We offer in-person and virtual services – contact us today to learn more!