Finding My Calm: How I Discovered the Life-Changing Power of Balloon Breath
- I also had a belief that to handle stress I needed to spend a lot of money on apps, have an expensive gym membership, and spend hours of my time meditating something that I simply was unable to do. I always had a caffeinated mind, was always crouching my shoulders by my ears, and relaxing seemed like the worst counsel in the world. Until a therapist showed me something this easy, which I was nearly doubtful about: Balloon Breath.
- It is a specialized, targeted breathing method, and it has entirely reconnected my relationship with stress and anxiety. It is not magic, but it is almost as close as it gets. In this article, I would like to tell you what exactly I learned and why it works so well and how you can utilize this effective weapon and find your own moment of calmness, anytime, anytime, anywhere.
Whatever is Balloon Breath?
The first picture of the word Balloon Breath in my mind was something silly. It is however a very beautiful name to describe a fundamental breathing practice. Balloon Breath, also referred to as diaphragmatic breathing or belly breathing is nothing more than breathing into your belly until it swells like a balloon on the inhalation, and then gently collapsing on the exhalation.
It is the manner in which babies breathe in, deep, full and efficient. As life grows more stressful, as we become older, we are more likely to move to shallow “chest breathing” that only contributes to anxiety. Balloon Breath is an act of conscious revisiting that natural, relaxing rhythm. It is the reverse of the short sharp breaths which we breathe when we are panicked. To me, this was an eye-opener to learn. I was literally breathing in the wrong all my life as an adult!
The Science Bite: Why Balloon Breath Really Works.
I am no scientist, but I had to understand why this worked to be able to commit myself completely. What I found was fascinating. Our nervous system is all it depends on. We have two main modes:
The Sympathetic Nervous System (Fight-or-Flight): This is the alarm in your body. It switches on when you are stressed and your heart is racing, your muscles are tight and your breath is quickening. It is good to get out of the danger, and most of us are languishing in a lower grade of it most of the day.
The Parasympathetic Nervous System(Rest-and-Digest): The body chill-out system. It decreases the heart rate, relaxes the muscles, and induces calmness.
Now, the amazing thing is, we are free to choose the system to be in control with the help of our breath. Fight-or-flight is induced by shallow chest breathing. Breaths, Deep, slow Balloon Breath This kind of breath actively triggers the rest-and-digest system. It sends a direct message to your brain that states, Hello, we are safe. You can stand down.” It is a biological stress switch, and it is inbuilt within you.
How to Practice Balloon Breath in 3 Easy Steps.
And you do not need any special equipments or time. This is the very sequence that is trained by my therapist and I use it in my everyday life.
Find Your Flow: Sit upright in a chair that has your back straight and your feet flat on the ground or lie down on your back. I began to lie because it was more convenient to sense the movement.
Get Comfy: Having one hand on your chest and the other on your belly. This should be a tactile feedback and this is very essential when you are just beginning.
The Inhale (Filling the Balloon): You can close your eyes, you are comfortable. Breath in slowly and softly through nose. When breathing in, make your attention centered on pushing the air in your belly. The hand on your belly will lift, the hand on your chest will remain rather still. Imagine that your belly is a balloon blower. Breath in counting to four in your head.
The Exhale (Releasing the Air): Blow out of your mouth with a slight pucker of your lips like you were blowing through a straw. You can feel the hand on your belly go through, your belly is sucking in. Attempt to stretch your exhale a bit to the breath in, perhaps to six when breathing out. This long breath is critical in stimulating relaxation.
Repeat: Keep on with this cycling of 3-5 minutes. I began with a minimum of two minutes in the morning and two minutes before going to sleep. It is more about consistency than time.
The On-the-job Evidence: An Exercise in Calm.
I am aware that this might sound like another wellness trend, but to persuade me of this, I would like to provide some hard data. A 2017 article on the Journal of Clinical Psychiatry conducted research on patients with the Major Depressive Disorder and Generalized Anxiety Disorder. The participants were shown breathing exercises such as diaphragmatic breathing like Balloon Breath.
The results were staggering. Only eight weeks of regular practice resulted in significant improvements in the levels of anxiety, depression, and stress in the group. Their heart rate variability (a major indicator of resilience and well being of the nervous system) was also better. It was not a mere feeling but a physical, physiologic alteration. I can say that reading this study was the final impetus. When a structured breathing practice might do such a significant effect on individuals with clinical diagnoses, I realized that it would be useful to me with my daily stress.
Weaving Balloon Breath in the Cloth of my Day.
This does not require you to be sitting on a meditation cushion. The actual strength of Balloon Breath is that it is portable. Herein lies my slip of getting it into my life:
The Morning Anchor: Three minutes of Balloon Breath Before I even look at my phone, I do three minutes of Balloon Breath. It prepares a peaceful atmosphere of the whole day.
The Commute Calmer: Stuck in the traffic or train? I then realize that time by taking some of my secret Balloon Breaths. No one even knows I’m doing it.
Pre-Meeting Nerves: Before a big talk or an awkward discussion, I run to the bathroom stall or simply sit at my desk and take one minute of breathing. It puts me in focus, and wipes the dust off my brain.
The Sleep Switch: In the past the mental process of my mind was to play through the greatest-hits compilation of anxieties that I had right after I fell asleep. Now, I do Balloon Breath in bed. I usually do not get to three minutes before I fall asleep.
My Story and Perks that I have Personally Gained.
It has been more than a year since I incorporated Balloon Breath into my routine as something non-negotiable, and the results were drastic.
Lower Reactivity: I do not lose my temper so easily. My tendency to react immediately to the stressful email has been stopped on many occasions with three Balloon Breaths, which has saved me a lot of knee-jerking responses.
Better Sleep: This was the largest and the most rapid advantage. Sleeping became less difficult and the quality of my sleep was significantly better.
A Sense of Control: I now possess something that I can carry around with me at any time. The sense of empowerment that I was not in the mercies of my anxiety is invaluable.
Better concentration: It happens that once I begin to start thinking elsewhere or once I feel stressed with a pile of data to complete, a minute of inhalation is enough to get me back on track.
Breathing through the Rocks: My Advice to New people.
I will not tell a lie that it was strange and awkward. I was always distracted and at times my head felt light. When this happens to you, then you are not doing it wrong! Here’s what helped me:
Start Small: Goal: Once or twice a day. That’s it. You can build from there.
Don’t Force it: You should not strain your breath, but rather make it smooth and gentle. When you feel light headed, then simply take some time to breathe.
Be Nice to Your Wandering Mind: You have nothing to do to stop thinking. It is your task to get yourself to focus back on your feeling of your breath in your belly, again and again. You are making your focus muscle stronger whenever you do that.
Your Turn to Breathe
Balloon Breath is not only a breathing practice but it is also a portable refuge. It is a direct shot to your own in-built relaxation system. This is an extreme self-care act in a world that is always urging us into a state of frenzied distraction. It is free, does not involve any equipment, and almost does not take time. It just requires a tincture of consistency.
So, I invite you to try it. Right now. Wherever you are. Lay your hand on your belly, breathe it in slowly, feel the belly expand, then release it. It may happen that all the time you have been on the lookout you have been looking one breath short of the peace you are seeking.
Frequently Asked Question (FAQs).
Q1: What is the difference between normal breathing and Balloon Breath?
We tend to shallowly breathe in the chest in a normal, unconscious manner when we are stressed. Balloon Breath is a deliberate act of breathing to the diaphragm (belly) and this is conscious effort that creates the relaxation response in the body which is not the case with shallow breathing.
Q2: Does Balloon Breath work in panic attacks?
Yes, absolutely. Although it might not prevent a full-blown panic attack through it directly, it can be used at the very beginning of the panic attack to make your heart rate slow down and avoid spiralling. And it is a great tool to include in your toolbox of dealing with acute anxiety.
Q3: How does Balloon Breath take me a day?
Start small! The difference can be observed even in 2-5 minutes once or twice a day. Stability is much more significant than time. I began with two minutes in the morning and went up.
Q4: I am lightheaded when doing so. Am I doing it wrong?
Not necessarily. This may occur when breathing is too hard or deep. Ease up a bit. Your breathing must not be hard, but easy. In case of the lightheadedness persisting, simply resume the normal breathing and also revisit the same later with a less tense attitude.
Q5: Can children Breath the Balloon?
Definitely! It’s a wonderful tool for kids. You may turn it into a game–have them put on their back with a little stuffed animal in his belly and ask them to see whether they can get the animal to be rocked to sleep with their breath. It will allow them to imagine the process and control their own great feelings.