Breathing is one of the most important tools in your arsenal, and it can work wonders when it comes to soothing your body during a crisis.
When your teen is experiencing a flight, fight, or freeze response as a result of anxiety, PTSD or stress, breathing can help them calm down and feel less overwhelmed.
Here’s why-
Breathing targets the nervous system, causing our bodies to realize that they are not in a state of emergency and allowing the parasympathetic part of the nervous system to regain control of the involuntary actions our sympathetic nervous system triggers when we are under stress.
When your teenager is experiencing distress and the sympathetic nervous system is causing them to have a flight, fight, or freeze response, the parasympathetic nervous system is suppressed because both cannot operate at the same time.
This means that the symptoms and involuntary actions caused by the sympathetic nervous system will take the lead, further adding to their already stressful situation. You might notice any or all of the following symptoms in your teen when they are in this state:
Increased heart rate
Pupil dilation
Increased blood pressure
Quickened breath and hyperventilation
Increased body temperature
Sweating
Panic and/or anxiety attacks
When you help your teen remember to breathe, it allows the parasympathetic nervous system to kick in, providing stress relief and helping your teen calm down. The parasympathetic nervous system is responsible for providing a sense of calm and relaxation to the mind and the body, which is exactly what your teen will need in order to reduce their stress and anxiety levels.
Breathing also allows more carbon dioxide to enter the blood, calming down the amygdala which provides the body’s stress response and contributes to emotional processing. As more carbon dioxide enters the blood, it also helps synchronize the heart with the body’s breathing.
The next time your child is facing an emotional storm, remind them to breathe. You will be pleasantly surprised by the difference this will make.
Here are a few tips that can help your teen use this technique to soothe their body when they are upset, anxious, or angry:
Make deep breathing a part of your regular routine. If you only mention deep breathing when your teen is in distress, it might be hard for them to remember why deep breathing when you are not around. Model this technique and have them practice it often.
Explain the value of deep breathing. Asking your teen to take a deep breath when they are upset might seem condescending if they do not understand the health benefits. Explain the roles of the parasympathetic and sympathetic nervous system and how deep breathing can help them when they are feeling emotional or overwhelmed. Let them know that this practice will help them learn to actively take control of their body during stressful situations where they feel out of control.
Breathe with your teen. When your teen is facing extreme stress, anxiety, or fear, breathing with them can help you synchronize their breathing and make sure that they do not feel alone. As an added bonus, it will help you stay calm, too!
Tell your teen to place a hand on their abdomen or chest while breathing. When your teen is able to feel the breath entering and leaving their body, it can produce stronger feelings of calm, reminding them that they are okay and that they have nothing to fear at the moment. This technique will amplify the benefits that come from deep breathing by causing your teen to feel more present with their deep breathing than they are with the situation that is causing them to panic.
With these tips in mind, you are and your teen will be ready to conquer any anxiety-inducing situations and emotional battles that come their way.