Introduction & Theoretical Background
One of the aims of compassion focused therapy (CFT) and compassionate mind training (CMT) is to activate and develop the soothing system, as this allows us to counteract the effects and stresses of the threat and drive systems. In simple terms, when the soothing system is active, we are more inclined to feel and give compassion. Like any practical skill, however, the soothing system is developed and strengthened through training and practice.
The Breathing To Activate Your Soothing System exercise is taken from the Psychology Tools For Developing Self-Compassion audio collection. Many studies have found that slow, rhythmic breathing can make us feel calmer and less stressed (Hopper et al., 2019), as it stimulates the parasympathetic nervous system, which is linked to the soothing system. Studies of compassionate mind training including soothing breathing exercises have found beneficial effects upon physiological measures such as heart rate variability (Matos et al., 2017).