Breath-Based Downregulation

Breath-based downregulation is a simple strategy for reducing physiological arousal by intentionally slowing the breath, particularly the exhale. A longer, unforced exhale can help shift the nervous system toward a calmer state, making it easier to think clearly, focus attention, and engage fully in the task at hand. Below, several studied breath-based down regulation strategies are described.

Physiological Sigh or Cyclic Sighing

  1. Take a deep, intentional breath through your nose.

  2. Immediately take a second short, sharp breath also through the nose.

  3. Let out a slow and extended breath through your mouth.

  4. Repeat 1-3 times until the body begins to relax.

Extended Exhale

  1. Inhale through your nose for 4 counts.

  2. Exhale through your nose for 6-8 counts.

  3. Repeat until the body begins to relax.

Box Breathing

  1. Inhale through your nose for 4 counts.

  2. Hold your breath for 4 counts.

  3. Exhale completely for 4 counts.

  4. Hold your breath for 4 counts.

  5. Repeat until the body begins to relax.

Application
This tool can be helpful any time you notice signs of increased activation, including:
Before an audition or performance
Before entering a lesson or rehearsal
After making a mistake
Following a stressful interaction or event
Simply during periods of heightened anxiety or overwhelm.