Just Breathe

Sometimes the simplest advice has the greatest impact

I’ve often viewed mindful breathing as a technique reserved for ‘those people’ who meditate and attend month-long yoga retreats, drink green juice and chant, all while holding hands in a semi-circle.

Probably topless.

Definitely sweating.

And as detailed as this imagery is, it’s a true depiction of the visual that comes to mind whenever I hear the term ‘breath work.’

To be clear, I’m not knocking certain people or certain activities, I simply can’t relate. I’m not a member of that club (although I’d love an invite).

All I’m saying is that breath work, in my opinion, has always held an air of unattainability, as crazy as that sounds.

And the reason it sounds crazy is because we all have to breathe, right? It’s, like, sort of a requirement for living.

So why have I always been intimidated by the idea of breath work as a practice?

Part of the problem was me trying too hard to implement the ‘rules’ of breath work.

Was it four seconds inhaling followed by six seconds exhaling or was it four seconds exhaling followed by a two second hold?

I was making it more complicated than it needed to be. When in reality, it’s as simple as slowing down, paying attention and listening to my body- noticing changes and noting how those (often minuscule) changes make me feel.

Over time, I’ve gotten over my breath work hangups and have been able to implement positive changes in my life.

Here are four examples:

Mood Regulation

If I had to sum up my twenties in one word, it would be anxiety.

Sure, I accomplished a lot and had some fun in the process. But back then, every accomplishment and enjoyable moment was somehow tainted by an ever-present feeling of doom.

The type of anxiety I’m referring to landed me in the hospital on more than one occasion- partly because of my ignorance surrounding mental health and partly because my ‘brand’ of anxiety had a medical focus, not unlike hypochondria.

I wrote here about my mental health journey (spoiler alert: I’ve since overcome anxiety), but I digress.

These days, I’ve become adept at pinpointing a catalyst for anxious feelings that start creeping in. There are many triggers, so I won’t bother listing them all here. But one thing I’ve noticed over time is that anxiety resurfaces whenever my life starts feeling unbalanced.

Insert breath work.

Before breath work became a trendy phrase, I noticed the way I was breathing had a huge affect on the way I was feeling. If I breathed more intentionally- slowly taking air into my lungs, holding my breath for as long as possible and then slowly exhaling- I was able to diminish uncomfortable feelings, if not eradicate them entirely.

Why and how does this work?

First off, negative feelings originate in the mind. And because the brain-body connection has become well-known and has been proven in countless studies, like this one, it makes sense that calming the body via the central nervous system will also have a positive, calming affect on the mind.

Also, when I’m holding my breath for a long stretch, all I’m thinking about is how uncomfortable it is to hold my breath for that long. That’s it. Essentially, my focus shifts from worry toward discomfort.

Physical Fitness

It’s no surprise that the way we breath can make or break a workout. This is especially true during strenuous activity. I’ve been running for over twenty years and can attest to the power of breathing techniques to sustain a workout and build stamina.

Experts will, of course, tout proper breathing techniques for athletes. But in the past, I was letting the goal of breathing ‘correctly’ get in the way of enjoying the activity. Once I let go of the ‘rules’ and instead started breathing in a way that felt more natural, my running improved.

Some say to breath through your nose and out through your mouth while running, but for me this doesn’t feel natural. Instead, I simply maintain awareness of my breath and try to make sure it’s as rhythmic as possible without actually counting the seconds or focusing on mouth vs. nose breathing.

Another bonus of focusing on my breathing during a workout is that I’m able to shift my focus from the discomfort of the strenuous activity, thus elongating my workout time for better physical results.

Pain Management

Lamaze class anyone? I’m not sure if Lamaze is still a thing. Personally, I never participated in Lamaze during pregnancy. But there’s a reason many women flock to Lamaze or similar classes: breath work can be an effective pain management technique.

Have you ever smashed your finger or stubbed your toe and instinctively started breathing deeper and slower than you normally would? Or for some, pain might result in quick and labored breathing.

Regardless, the breath will naturally change in response to pain. And if we can slow our breathing down and remain intentional and aware, it’s possible to take the edge off with breath alone.

Spiritual Growth

I recently begun experimenting with this one. Maybe it’s because I’ve officially entered middle age or maybe I’m transitioning through some sort of spiritual awakening- I have no idea. Whatever the reason, I’ve been drawn to the more spiritual side of life lately.

I’ve been experimenting with morning meditation before my kids wake up.

Similar to breath work, I always thought meditation wasn’t for me because I was putting too much pressure on myself to do it ‘right.’ But I’ve since let that idea go.

I released my preconceived notions and simply started focusing on my breathing to promote a state of relaxation- for no other reason than to calm my mind and body.

My morning meditation sessions have become a spiritual practice for me. I try my best to focus only on my breath, but if my mind wanders, that’s okay. As long as my wondering mind is only focused on positives and gratitude, it works for me.

There you have it. Those are the four areas where being intentional and mindful with my breath has created a more fulfilling experiences.

As a self-proclaimed shallow breather and incessant worrier, I’ve found comfort in observing my breath- which really is as simple as it sounds.

I pay attention to how I’m breathing and immediately feel more at ease.

It’s like a miracle drug without the nasty side effects.

Whether your goal is to manage negative thoughts, increase physical fitness, or to simply relax your body and mind, focusing on breath work has proven to be a useful tool.

Let go of overly-specific advice you’ve read online. And by all means, disregard my words if they don’t resonate- the goal is to figure out what works for you.

But do me this one little favor: the next time you experience an unpleasant sensation or feeling, don’t ignore it. Instead take note of it, embrace it, and challenge it with your breath.

It’s worth a shot!