Everyone gets stressed from time to time, and God has beautifully designed our bodies to respond to this through what is called our autonomic nervous system.

When we are feeling safe, secure and loved, our nervous system sits in what is called the “rest and digest” state. In this state, we thrive. Our minds are at rest, and so, too, are our bodies. It is in this state that metabolization occurs and our immune system is recharged. And unless there is an immediate threat, this is where we want to stay.

When a threat does materialize, and we begin to feel unsafe, agitated or unloved, our nervous system shifts into a state of “fight or flight.” Blood shifts from our internal organs to our limbs in anticipation of protecting ourselves physically or sprinting away.

While this stress response is appropriate and beneficial when there is a real, physical danger (you’d want to fight or run from a fire, for instance), it isn’t as helpful if evoked during less momentous, day-to-day events, such as traffic jams, frustrating emails or relationship problems. And yet, even though an impending deadline or taxing schedule won’t kill us, our nervous system often interprets these mundane dangers as potential life threats, activating our stress response when it’s not necessary. And because these perceived dangers don’t burn out like a fire does, we can find ourselves stuck in this heightened stress response for much longer than is healthy.

Thankfully, just as our current lifestyles of stressful jobs and personal conflicts can trick our nervous systems into thinking we’re constantly in grave danger, psychologists and therapists have found ways to trick our nervous systems back into thinking we are safe.

Perhaps the most common technique to calm the fight or flight response is purposeful breathing. Slow and steady inhalations and exhalations send a signal to our nervous system to calm down, helping to decrease anxiety, fear, racing thoughts and rapid heartbeats.

My children were taught how to practise purposeful breathing by imagining smelling a fresh-baked cookie, then blowing on it to cool it off so they can eat it. Over and over again. Smell the cookie. Cool it off. And it works—now I do it, too.

Imagine if we could invite God into this scientifically proven practice. We can, through a practice called breath prayers: short Bible verses or Christian truths that are prayed to the rhythm of our breath.

While purposeful breathing is one of the most effective ways to calm our stress response, breath prayers combine deep breathing exercises with meditation on God’s Word. Slow, deep breaths help shift us physically out of fight or flight, slowing our heart rate and calming our body, while prayers turn our heart toward God, centring our thoughts on God’s presence and love for us and calming the soul.

Practising breath prayers is simple:

1. Breathe in deeply through your nose. Fill your lungs completely, focusing on filling your lower lungs so that your chest and stomach expand. Breathe out slowly through your nose or mouth. Repeat as necessary until you find a steady rhythm.
2. Continue breathing. As you inhale, say the first part of the prayer silently to yourself. As you exhale, say the second part of the prayer. Repeat as necessary until you feel calm. 

Here are some suggested verses or phrases:

Inhale: The Lord is my shepherd
Exhale: I have all I need (Psalm 23:1)

Inhale: Be still and know
Exhale: That I am God (Psalm 46:10)

Inhale: Jesus loves me
Exhale: This I know (traditional song)

The beauty of this practice is that it can be done anywhere—in bumper-to-bumper traffic, in a hospital waiting room, seated at your desk or rocking a fussy baby. Even if you’re not stressed, breath prayers can be a meaningful spiritual practice, helping to usher us into quiet, contemplative moments with God that seem so hard to come by in our fast-paced world. I’d encourage everyone to try it.

And remember, if you are struggling significantly with anxiety in your life, it’s OK to have Jesus and a therapist. Breath prayer can be part of a journey toward improved mental health that can, and should, include a variety of other practices and supports.

Captain Laura Van Schaick is the corps officer at Barrhaven Church in Ottawa, and the divisional secretary for women’s ministries in the Ontario Division.

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