Just Breathe!
In the last two weeks, I’ve been told by both my riding coach and physiotherapist to breathe. Keep breathing, and stop holding your breath, to be exact! Breathing is one of the most essential functions of the human body, but often when overwhelmed, stressed or even trying to focus we tend to hold our breath. Despite breathing being so automatic, when we are trying to focus or bracing for a stressful or potentially dangerous situation, breathing becomes less automatic in the moment, and we find ourselves holding our breath.
When we hold our breath, we can trigger the body’s “fight or flight” response, making it harder to remain calm and regulate our emotions. Horses with their intuitive senses can feel when we’re holding our breath, which can signal stress or anxiety and horses will often mirrors that unease, creating a stress response in them.
When we pay attention to our breathing, we start noticing moments when we’re holding our breath. When our breathing becomes more regulated, we activate the parasympathetic nervous system, lowering heart rate, easing muscle tension, and we become more present. Horses will often respond to this calmness by lowering their head, taking deeper breaths, or even joining in a quiet exhale, making for a better connection, in the saddle or on the ground. When we’re relaxed and calm, we project confidence, safety and predictability which helps horses feel more secure and confident.
Next time you find yourself holding your breath, try the following steps:
Find your seat by gently noticing your posture. No forcing or adjusting, just awareness.
Match your breath to your horse by feeling the horse’s rhythm underneath you.
Inhale for 3 counts through your nose, and let your belly expand out and try to keep shoulders down and unclench your jaw.
Exhale for 5 counts slowly through your mouth. A long exhale signals calm to your nervous system, and your horse often feels the same relaxation too.
Continue and repeat 5-10 times.
Whether we’re riding, on the ground with horses or just going about our day it’s important that we start noticing when we are holding our breath. By improving our awareness, we are able to encourage gentle, steady breathing to help the body’s calming response and overall emotional steadiness.
“Remember to breathe… your brain gets weird without it.”
