VIDEO: A Breathing Antidote for Stress Responses

A Six-Minute Exercise for Overcoming Stress

James Gordon

Our depressed and anxious clients don’t only exhibit their symptoms through speech and vocal tone. You see them in their body language too—in slouching torsos, folded arms, and shallow breathing.

“When fight or flight goes on too long, your body is still acting like it has to fight or run," says Jim Gordon, Director of the Center for Mind-Body Medicine in Washington DC. "Then you become tense when you don’t need to be. You feel your heart racing, can’t study, and have stomach and head pains."

Given the connection between the psychological ailments and the state of the body, Gordon says therapeutic interventions that engage the body are not only perfect for healing depression, but giving clients a tangible experience of their progress from the very first session.

Check out the video clip below to learn more about Gordon's mind-body approach and how it works.

Jim Gordon, MD, is the Founder and Executive Director of The Center for Mind-Body Medicine, a clinical professor in the Departments of Psychiatry and Family Medicine at Georgetown Medical School, and the author of Unstuck: Your Guide to the Seven Stage Journey Out of Depression.

"When the belly is soft and relaxed," Gordon says, "more air comes into the lower part of the lungs and more oxygen enters the bloodstream. Oxygen feeds our brains and all our body’s cells and a soft belly helps activate the vagus nerve, which promotes relaxation and is the antidote to fight or flight."

Using Gordon's “soft belly” breathing technique, your clients can experience immediate relief. When they notice the psychological and physiological results—relaxation in the shoulders and a feeling of being more alive and present with you in sessions—they can gain the confidence they need to begin moving toward a state of well-being.


Did you enjoy this article? Check out how Gordon's interventions played out with a group of traumatized Tibetan refugees, in his article, "Shaking and Dancing in Dharamsala." Or read about Gordon's work with Gaza refugees, as well as the work of other mind-body therapists, in "Therapists without Borders."

Topic: Mind/Body | Anxiety/Depression

Tags: depression | meditation | mind-body | mindful | therapy | treating depression | Anxiety | anxiety treatment | stress

Comments - (existing users please login first)
Your email address will not be published. Required fields are marked *


Wednesday, December 17, 2014 11:32:01 PM | posted by Happiness in the Holidays Part 2: Tips to Uplift and Energise Your Spirits this Festive Season - Sas
[...] overly stressed or anxious. Belly breathing in particular has been shown to be very effective in calming down the whole nervous and muscular system while sending your brain the message that you are ‘safe’ in this moment. This can be done [...]

Monday, October 27, 2014 6:21:36 AM | posted by 6 minutes to a Stress Free Life. | Anoushka Beh
[...] that’s what James Gordon is offering as an effective solution for stress-reduction in his latest interview for Psychotherapy Networker.  Gordon, who is the founder and director of the Center for Mind-Body [...]

Monday, October 20, 2014 2:41:20 PM | posted by penny owen
There is no 6 minute video??? It is a 1:30 explaining about it but no video as the tag suggested there would be