Self-Care for Social Workers: A Breathing Technique for Brain and Body

Social workers can educate clients about the ill effects of stress and help them explore the antidote: self-care. But many social workers let their own self-care activities fall by the wayside when they work long, intense hours helping others.

But self-care for social workers is so important that the National Association of Social Workers (NASW) addresses it in the preamble to its Code of Ethics: “Professional self-care is paramount for competent and ethical social work practice.”

Dr. Aileen McCabe-Maucher, LCSW, is a visiting professor in Chamberlain University’s Master of Social Work (MSW) degree program and a proactive proponent of self-care. She teaches a self-care activity that even the busiest social work students and professionals can make time for.

“Breathwork is a powerful form of self-care that is free, accessible and can be practiced anywhere,” McCabe-Maucher says. “This breathing technique is especially powerful because it directly impacts both your brain and body to naturally ease you into a state of relaxation.”

Breathing is so fundamental to our existence that when we’re in good health, we may rarely think about it. But there are many benefits to mindful breathing.

“Breathing is one of the most grounding and calming experiences we can have in the physical form,” she says. “Most of us do not breathe properly and deprive ourselves of the vital energy we need to prosper. By training our lungs to effectively take in and dispel air we can literally transform our lives and our way of experiencing the present moment.”

Let’s learn McCabe-Maucher’s self-care activity.

Step 1: Tune in to Your Breath

“The first step to inner peace through breathing is to simply notice your own breathing patterns,” the Chamberlain professor says. She offers this beginning exercise:

Sit quietly in a space where you will not be disturbed. Take a moment to close your eyes. Become aware of your body drawing in air. Do not attempt to change or alter anything. Simply notice your own unique and conditioned way of inhaling.

Gently observe how you exhale. Do you empty your lungs completely? Or do you hold your breath? Is your breathing rapid and shallow? Does your chest expand when you take in oxygen? Do you fill your belly with air or simply just inflate your upper lungs? Is your breath even, or is it jerky? Sit and notice your breath for two to three minutes.

“Our breath is often an accurate reflection of how we live our lives,” she says. “Rapid, uneven breathing may mirror a chaotic and fast-paced lifestyle.”

Step 2: Begin the Breathwork

Begin this breathing technique by sitting in a chair and planting the soles of your feet firmly on the ground. Allow the tip of your tongue to gently rest along the roof of your mouth.

This technique is most effective if you inhale and exhale through your nose. On your next inhalation, inhale to the count of one, one thousand; two, one thousand. Then, immediately exhale to the count of one, one thousand; two, one thousand; three, one thousand; four, one thousand. Repeat this pattern of breathing for two to five minutes. 

After a month of daily practice, you can lengthen or extend the counts of inhalations and exhalations, but always maintain the 2:1 ratio of inhalations to exhalations.

Why 2:1 Breathing Works

“The 2:1 breath is a simple technique that engages the parasympathetic nervous system and naturally eases the body into a state of relaxation. The parasympathetic nervous system is the part of our central nervous system that is responsible for rest and healthy digestion. By making your exhalations twice as long as your inhalations, you gently encourage the parasympathetic to become dominant through a neurobiological process,” she says.

“After just a few moments of practice, this relaxing breath technique produces subjective as well as objective physical results. This evidence-based breathwork decreases blood pressure, decelerates the heart rate, reduces the respiration rate and slows down the speed of thoughts in the mind.”

Tips for Getting Results

McCabe-Maucher offers these pointers to help newcomers learning this self-care activity:

• To start, you may want to experiment by using this breathing technique at different times of the day, to see what works best for you.
• After experimenting, decide when you want to incorporate it into your daily schedule. Many people find it’s a great way to wind down before bed.
• Follow this practice daily for at least one month to experience the full benefits.
• Breathwork can be particularly useful during times of stress and transition—perhaps related to a divorce or the loss of a loved one. It can also help when the stressors are “happy”: a marriage, a new home, or the arrival of a baby.

“I highly recommend that social workers practice this as a form of self-care as we can truly only teach and impart mindfulness to the level that we embody and experience it,” she says.

Prepare for Your Social Work Career

If want to become a social worker, Chamberlain’s online Master of Social Work (MSW) degree program can help you achieve that goal. With coursework available 24/7, this online social work program gives you the flexibility to earn a degree while balancing your personal and professional activities.

This MSW program prepares you for generalist or specialized practice. If you’re interested in specialized practice, there are MSW tracks that let you customize your coursework to your professional goals. Choose Crisis and Response Interventions, Trauma, or Medical Social Work.

Chamberlain’s culturally responsive curriculum offers you the knowledge and skills you’ll use to work with individuals, families, groups, organizations and communities. And you’ll learn from recognized social justice leaders and experienced faculty members with real-life social work experience.

Chamberlain’s online MSW degree program is accredited by the Council on Social Work Education (CWSE). CWSE accreditation is your sign that Chamberlain’s master’s in social work program meets or exceeds criteria for the assessment of program quality.

Earning a master’s degree in social work from Chamberlain can help prepare you for a rewarding career in a fast-growing field. Employment of all types of social workers is projected to grow by 9% through 2031*.

With a master’s in social work, you can find your place in this life-changing career field. Apply online and get started today.

Chamberlain University, an accredited institution, offers bachelor’s, master’s, doctoral and certificate programs in nursing and healthcare professions. With a growing network of campuses and robust online programs, Chamberlain continues to build on more than 130 years of excellence in preparing extraordinary healthcare professionals.

*Social Workers : Occupational Outlook Handbook: : U.S. Bureau of Labor Statistics (bls.gov) (visited July 2023) Data reflects a projected percentage change in employment from 2021-2031 and may not reflect local economic conditions.

By Chamberlain University