Triangle Breathing for Relaxation
Deep Breathing is a well-known tool that can help calm your mind, lower heart rate, and reduce stress. For a more in-depth article see this link. A lot of research has been done around this psychobiological hack. Here is a brief review of some of the literature.
1."Psychological/behavioral outputs related to the above mentioned [physiological] changes are increased comfort, relaxation, pleasantness, vigor and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion." - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/
2."Students reported having perceptions of decreased test anxiety, nervousness, self-doubt, and concentration loss..." - https://www.tandfonline.com/doi/abs/10.1080/10401330701366754
The problem with the term deep breathing is its ambiguity. The technique explained here attempts to rectify that. This method will provide a simple approach that is easy to remember, and easy to teach to the cognitively impaired. It is a simplified version of other popular deep breathing exercises.
It is best to perform this technique when lying flat on your back, especially right before sleep. A dark room and eyes closed is ideal. However, it can be done at anytime, anywhere and in any position. My technique involves exhaling all the air before you start. Then simply breathe in a full, deep breath over several seconds, hold that breath for the same number, then exhale slowly for the same number. A triangle is used to visualize the three steps. Each step should last the same amount of time. For example, you will inhale for 5 seconds, hold breath for 5 seconds, then exhale for 5 seconds.
To begin, you will need to exhale all the air in your lungs. Simply breathe out.
Next, picture a triangle. (When teaching this technique, it can be helpful to draw a triangle to look at.) Use an equilateral triangle in which each side is the same length.
Start by looking at the highest point. As you descend one side, breathe in slowly, over the course of a few seconds. Five or six seconds is a good place to start. If you have breathing challenges or decreased endurance, 3 seconds may be best. You can raise a finger for each second to help you keep your place. As you master this technique, you will be able to count only in your mind.
As you reach the second corner of the triangle, stop breathing in and hold your breath. Now you will begin your count over again. Hold your breath as you count to the same number you used breathing in. If you cannot make it the first try, that is ok. Don't force yourself to hold in a breath so long its uncomfortable. Simply restart at the beginning and breathe in for a shorter period.
As your count ends on side two, begin visualizing the third corner of the triangle. You will transition to exhaling your breath. As your gaze ascends the third side of the triangle, exhale slowly. Keep count as you did before to the same number.
Once you reach the peak of the triangle, you have finished round one. You will repeat the exercise several times in a row. If you need to pause between episodes of triangle breathing to breathe normally, that is ok. Simply start a new round when you are ready. I recommend repeating the triangle breathing technique for 3-8 cycles. The more repetitions you do, the more effective it will be. Some people will simply repeat the technique for 5-10 minutes continuously. Others may only do a few repetitions. It all depends on how anxious or stressed you are, and how much time you have to complete the exercise. This technique is flexible to suit your needs.
Stay relaxed!
By David F. Garner OTR/L
