Overcoming Barriers to Deep Breathing

A Path to Healing

Deep breathing is often recommended as a simple yet powerful tool for managing stress, anxiety, and other mental health challenges. However, for many people—especially those who are neurodivergent—the practice of deep breathing can feel anything but simple. If you’ve ever struggled with deep breathing or found yourself avoiding it, know that you’re not alone. In our therapy practice at Authentic Connections Counseling & Wellness, LLC, we see many individuals who face similar challenges. The good news is, with patience and understanding, you can overcome these barriers and unlock the healing potential of deep breathing.

Common Barriers to Deep Breathing

1. Difficulty Staying Focused For some people, especially those with ADHD or anxiety, sitting still and focusing on the breath can feel impossible. The mind may wander, racing with thoughts or worries. This can make deep breathing seem frustrating or even counterproductive. If you’ve ever tried to focus on your breath only to feel more anxious or distracted, you’re not alone.

2. Physical Discomfort Deep breathing can sometimes bring up physical sensations that are uncomfortable or unsettling. This might include dizziness, tightness in the chest, or a racing heart. For those with trauma histories, deep breathing may even trigger feelings of vulnerability or fear. These sensations can make it hard to stick with the practice, even when you know it’s good for you.

3. Emotional Resistance For many people, deep breathing feels too vulnerable. Slowing down and connecting with the breath can bring up emotions that have been pushed aside or ignored. If you’ve experienced trauma or have a history of suppressing your feelings, the idea of being alone with your thoughts and emotions can be overwhelming. It’s understandable if you resist deep breathing as a way to avoid this discomfort.

4. A Sense of Failure If you’ve tried deep breathing before and felt like you “failed” at it, you might be hesitant to try again. The pressure to do it “right” can create unnecessary stress, leading to a cycle of avoidance. Remember, deep breathing is not about perfection—it’s about finding what works for you.

Normalizing the Experience

It’s important to recognize that these barriers are not signs of weakness or failure. Many people, especially those who are neurodivergent, face similar challenges. The truth is, deep breathing is not a one-size-fits-all solution. What works for one person might not work for another, and that’s okay. The key is to approach deep breathing with curiosity and compassion, allowing yourself to experiment and adapt the practice to your unique needs.

In our therapy sessions, we often explore different techniques and approaches to deep breathing. We might start with shorter, more manageable exercises, or incorporate movement and visualization to help make the practice more accessible. The goal is to find a way to connect with your breath that feels supportive and empowering, rather than stressful or intimidating.

Why Deep Breathing Matters

Despite the challenges, deep breathing remains a powerful tool for both mental and physical health. It activates the body’s relaxation response, helping to calm the nervous system, reduce stress, and improve focus. For those who are neurodivergent, deep breathing can also be a valuable tool for managing sensory overload, emotional dysregulation, and other challenges.

Starting a deep breathing practice may take time, but the benefits are worth it. By creating a safe and supportive space for yourself, you can begin to experience the healing power of your breath, one step at a time.

Inspiring Your Journey

If you’re ready to explore the benefits of deep breathing but don’t know where to start, we’re here to help. At Authentic Connections Counseling & Wellness, LLC, our team of compassionate therapists and yoga and meditation coach, like Kirsten, can guide you through the process, helping you overcome barriers and find a practice that works for you.

Schedule an appointment to begin your journey, or connect with one of our yoga and meditation teachers for personalized one-on-one coaching in breathwork. Whether you’re new to deep breathing or looking to deepen your practice, we’re here to support you every step of the way.