One Simple Tool to Alleviate Depression

5/11/2022 – New science has proven that the Polyvagal Theory by Stephen Porges is outdated and unsupported by current scientific data. Thus, I am in the process of editing this blog and video. So, please bare with me and disregard any references to the polyvagal theory and triune brain theory. Now, if you want to know why, please click HERE. I think you’re going to like the theory of constructed emotions, it makes so much sense!

I’m not saying that your depression will go away forever by using one simple tool.

Obviously, that’s ridiculous. But hear me out.

First, as I’m sure you know, sadness is not the same as depression. When you’re sad you’re actually feeling something. In depression, there is no feeling. Depression is a blankness, an emptiness, a dampening of your metabolic fire. This fire is the energy in your body.

Alleviate Depression

Fire is comprised of 3 elements:




One of the quickest ways to alleviate depression physiologically is to increase the amount of oxygen in your body. And that is done through expanding your breathing. Not just deep breathing, but expansive breathing.

Expansive breathing method with pillows

How to Breathe Expansively

Lean over a pile of pillows on the floor, or the arm of a sofa, or over an exercise stability ball. Put your arms overhead and take really deep breaths in that position. Pull the air in through your throat and open jaw, and forcefully push the air out. Do that for one to five minutes. And do whatever you have to do to continue the breathing; shake your hands, yell, or cry. Whatever comes out, keep breathing. This is one way to lift yourself up out of that depressed feeling state.

So How Do I Get Out of This Depressed State?

Slowly. With lots of repetition. The way you change anything in your body.

Expansive breathing is one way to do this. 

What About Therapy?

Regular contact with people who make your nervous system feel safe is another way to get out of this depressed state. And therapy happens to be one of those types of relationships, primarily because it’s a relationship that is designed to be 100% about your needs. This is the deep work of uncovering the historical origins of your body’s habit of getting stuck in depressive functioning.

Are you are interested in taking charge of your nervous system and building a strong foundation for your happiness?

Give me a call. We’ll talk.

Leah Benson Therapy icon

Contact me now to set up your free 15-minute phone consultation.

Therapy is like exercising
Ask me about The Feel Good Formula™

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