Creative Ways to Practice Deep Breathing: Part 2

By Krista Verrastro, RDT

In last month’s article, I provided information about why deep breathing is healthy as well as about things to keep in mind when practicing deep breathing. I also shared some ways to practice deep breathing. This article covers several other ways to do deep breathing.

PEACE Breathing

Appeal to the inner hippie in you with this breath that is focused on peace! The instructions for this are quite simple and are as follows: breathe in for a count of seven, breathe out for a count of seven, and hold your breath as you spell out the word peace in your head (e.g. “P, E, A, C, E”).

As mentioned in last month’s article, feel free to practice any of these deep breathing activities as many times as you feel that you need to in order to benefit from them. A good ballpark is generally five to ten times.

“Appeal to the inner hippie in you with this breath that is focused on peace!"

Mountain Breathing

This is one of my personal favorites, which I think is because it appeals to the mountain-loving hiker part of me. This type of deep breathing comes from yoga and goes as follows: take three breaths in through your nose, filling up with air a little more each time you inhale. In other words, take three distinct inhales that go deeper into your abdomen with each inhale (as opposed to continuously inhaling for a count of three). Picture this as climbing a mountain. Hold your breath for just a brief moment after the third inhale, and picture this as taking a rest and admiring the view at the top of the mountain. Then exhale through your mouth as you envision sliding down the mountain.

“Take 5” Breathing

This is another one of my personal favorites, as it is gets more than just your torso involved in the deep breathing process. Thus, it feels like more of your body comes into the present moment. I find this technique particularly grounding and centering.

Relax your arms at your sides. Open your palms and slightly spread your fingers apart. Touch your thumb to your index finger, take a deep inhale, and then take a deep exhale. Now touch your thumb to your middle finger, inhale again, and exhale again. Continue this with your thumb and ring finger and then thumb and pinky. Finally, open your palms and spread your fingers for the last inhale and exhale.

Breathing into a neutral or pleasant body part

You may find that while you try these different breathing techniques you may feel uncomfortable and may even become more anxious or tense. This is normal for some people who do not feel comfortable in their bodies or who have experienced trauma to their bodies. This next technique is a helpful one if you fall into this category.

Instead of focusing on your breath going in and out of your nose, mouth, or lungs or on the sensations of your head and torso as you deep breathe, try envisioning that you are sending your breath to a part of your body that feels neutral or pleasant. For example, you may wish to imagine sending your breath to your hands, feet, or even your butt!

“You may find that while you try these different breathing techniques you may feel uncomfortable and may even become more anxious or tense. This is normal..."

Another technique that works for some people who have a difficult time relaxing while deep breathing is to focus only on exhaling several times. Your body will naturally inhale after you empty your lungs with deep exhales, but you can choose to only focus on the exhales and the sensation of releasing stress as you do so.

Boxed Breathing

This is a great one if you find drawing to be calming. Grab a piece of paper and a pen, pencil, marker, or crayon. If you want to be creative with this, you can use several colors.

As you inhale, draw a small circle. I suggest that the circle be between the size of the head of a pushpin and a dime. Then exhale as you draw a line going from the top middle part of the circle. I suggest that the line be about a half an inch to an inch. Inhale again as you draw another circle where the line ends, and exhale as you draw another line going to the right. Inhale while drawing another circle, and exhale while drawing a line downwards. Inhale and draw a circle again, and exhale while drawing a line towards the left where your first circle is. You will have completed making a box. Repeat and draw as many boxes as you’d like. You can even color them in afterwards for an extra level of relaxation!

If you don’t have paper and writing utensils handy but like the idea of this technique, you can picture making the boxes in your mind as you inhale and exhale. You can also opt to “draw” with your finger in the air, on a table, or on another surface (even your arm or leg).

Putting it into practice

Now that you read about a variety of deep breathing techniques, which ones do you plan to try? Which ones have you already tried? Are there any techniques that you like that I didn’t include? Feel free to share any thoughts about deep breathing below!

#breathe #meditation #zen #deepbreathing #creativearts #guidedimagery

About the Author:

Krista Verrastro, MA, RDT specializes in helping people of all ages who feel used, abused, neglected, or rejected transform from surviving to thriving. She combines talk therapy, drama therapy, and EMDR therapy as needed during sessions to help clients heal.

In addition to being in private practice, Krista has worked in outpatient mental health clinics, schools, hospitals, and nursing homes. Her expertise in trauma work developed from working at an agency that helps survivors of domestic violence, sexual assault/abuse, and human trafficking for eight years.

Krista presents nationally and internationally about drama therapy, trauma, and other mental health issues.