Breathing Triangle

by Sydney Jenkins, MSSA, LCSW 

We live in a time that can feel very uncertain and anxiety-provoking. Anxiety is not always a bad thing; in fact, anxiety can help keep us safe, encourage us to problem-solve, and motivate us to complete difficult tasks. However, anxiety also has the ability to trap our thoughts in rumination of the past or worry about the future, and in doing so, robs us of our present. When I was a child, my grandmother used to say “worry is like a rocking chair; it gives you something to do, but doesn’t get you anywhere.” It is easier said than done to stop worrying or ruminating and get out of the metaphorical chair. Often, it is difficult to break out of a cycle of worry or rumination because of our body’s physiological responses to anxiety: rapid heartbeat, nausea, sweating, muscle tension, etc. This can cause negative feedback loops of the brain and the body telling each other to keep being anxious because there is something dangerous happening. There are many methods to break this loop by either interrupting the message from the brain (calming or stopping the thoughts) or from the body (calming the body), or a combination of both. 

One simple method to learn and practice is deep breathing. It may seem too basic to be effective, yet it serves an important function. By forcing your breathing to slow down, it allows your heart to do the same and your muscles to relax. This sends a message to your brain that it can slow down too. There are many deep breathing methods, but my personal favorite is the breathing triangle; it can be taught to both adults and children. The method is breathing in for 5 seconds, holding your breath for 5 seconds, and breathing out for 5 seconds. Trace the sides of the triangle with your finger with each step and repeat until you feel calmer.

Practice this breathing exercise in moments of calm so that you can use it when you experience anxiety. Remember that our bodies and minds are connected, so help regulate one by regulating the other.