The Science Behind Breathing and Emotional Regulation
Image by Erwan Hesry@erwanhesry on Unsplash
Breathing is something we often take for granted; it’s an automatic function of our body that we rarely think about. Yet, the act of breathing plays a significant role in our emotional regulation. For children and adolescents, mastering this skill can be transformative, helping them manage stress, anxiety, and overwhelming feelings.
Breathing is deeply interconnected with our emotions. When we experience stress or anxiety, our bodies enter a state of heightened arousal, often referred to as the "fight or flight" response. During this time, our breathing can become rapid and shallow, further contributing to feelings of panic and distress. This physiological response occurs because the amygdala, the brain's emotional centre, sends signals that trigger our stress response, causing changes in our heart rate, blood pressure, and, importantly, our breathing patterns.
Conversely, when we engage in slow, deep breathing, we can activate the parasympathetic nervous system—the body’s natural calming system. This shift allows us to reduce feelings of anxiety and emotional overwhelm. Research has shown that controlled breathing can lead to lower heart rates and reduced levels of cortisol, the stress hormone, thus promoting a sense of calm.
A 2016 study published in the journal Frontiers in Human Neuroscience found that individuals who practised controlled breathing techniques reported lower anxiety levels and improved emotional regulation. Another study in the Journal of Psychosomatic Research demonstrated that deep breathing can significantly decrease symptoms of anxiety and depression, showcasing its importance in emotional health.
The Challenge of Breathing in the Moment
Despite its benefits, using breathing techniques effectively during moments of heightened emotion can be quite challenging, especially for children and adolescents. In the midst of stress or panic, it’s common to feel overwhelmed, making it difficult to remember or execute these calming techniques. This is often due to the body's natural fight or flight response taking over, which can leave little room for rational thought or self-regulation.
When faced with overwhelming emotions, children may resort to instinctual responses such as crying, shouting, or withdrawing. In such moments, they may not even think to focus on their breathing, rendering the technique ineffective. This illustrates the need for practice and familiarity with these techniques, so they can be more readily employed when they are needed most.
The Importance of Practice
Just like any skill, effective emotional regulation through breathing requires consistent practice. It’s not enough to know that deep breathing can help; children need to practise these techniques regularly, so they become second nature. The key is to integrate these practices into their daily routines, allowing them to become familiar with the sensations and benefits of deep breathing.
Strategies for Practising Breathing Techniques
Here are some practical strategies for parents and caregivers to help children develop effective breathing techniques for emotional regulation:
Start with Education
Teach children about the connection between breathing and emotions. Use simple language and visuals to explain how slow, deep breaths can help calm their bodies and minds. Discuss the physiological changes that occur during stress and how controlled breathing counteracts these responses.
Make It Fun
Incorporate games and activities that promote deep breathing. For instance, use bubbles as a fun tool—children can take deep breaths in and blow gently to create bubbles. This not only makes the practice enjoyable but also encourages them to focus on their breath.
Set Aside Time for Practice
Designate specific times for mindfulness or breathing exercises. This could be as simple as a few minutes before bedtime, during family gatherings, or after school. The more routine it becomes, the easier it will be for children to access these techniques when they feel overwhelmed.
Use Visual Cues
Children often respond well to visual cues. Create a "breathing chart" with colourful illustrations showing the steps of deep breathing. Alternatively, use a visual timer to encourage them to breathe deeply for a set period, such as three minutes.
Teach Specific Breathing Techniques
Here are some effective breathing techniques that can be taught:
The 4-7-8 Technique: Inhale for four counts, hold for seven counts, and exhale for eight counts. This technique can be calming and is simple enough for children to remember.
Balloon Breathing: Ask children to imagine they are inflating a balloon. Inhale deeply through the nose, and then exhale slowly through the mouth as if they are letting air out of a balloon.
Flower and Candle: Have children imagine they are smelling a flower (inhale deeply) and then blowing out a candle (exhale slowly). This visualisation can make the practice more engaging.
Model the Behaviour
As a parent or caregiver, your modelling behaviour is crucial. Show your child how you use deep breathing during stressful moments. This not only reinforces the importance of the practice but also provides them with a tangible example to follow.
Encourage Journaling
Encourage children to journal about their feelings and how deep breathing techniques have helped them. Reflecting on their experiences can reinforce the connection between their breathing and emotional states, leading to greater self-awareness.
Breathing is a powerful tool for emotional regulation, especially for children and adolescents who are still developing their coping mechanisms. Understanding the science behind breathing and emotions can help parents and caregivers appreciate its importance. However, it is equally essential to recognise the challenges involved in implementing these techniques in the moment.
Through consistent practice, education, and positive reinforcement, breathing techniques can become an invaluable resource for children as they navigate the complexities of their emotions. As they learn to harness the power of their breath, they can cultivate resilience, improve emotional regulation, and enhance their overall wellbeing.
Authors: Brodi Killen, Stephanie Mace and Samantha Pearce
Educational and Developmental Psychologists and Counselling Psychologist - With You Allied Health Directors