“Take a Deep Breath” — It Can Help You Relax
Breathe…just breathe…
Another day with many articles in our fab publication, Illumination. I am honored to be among so many talented writers creatively sharing their thoughts, feelings and beliefs. It’s become a daily routine for me, and I am enjoying my time with everyone.
As I make the best out of the NEW normal that I am currently living in, there are times when it’s feeling like Groundhog Day — is it not?!
I’ve never been a glass half full gal. Raised by anxious parents, I’ve always been more of a nervous type. Over time I have come to use tools that help me see that though my glass may be half empty, there is a pitcher right next to it.
One of the tools that I turn to on a daily basis is not only simple and free, it’s something that we are never without — our breath. No need to grab your phone or jump on your computer. No fancy gadgets or delivery from Amazon Prime. This tool of breath is always with us and can be used anywhere and everywhere — and at any time.
Now, it’s not just any type of breathing — automatic breathing comes in different forms. We may not even realize until we stop to notice. Are you a shallow “chest” breather or a deep “diaphragmatic” breather? Are you a mouth breather? Are your breaths fast or slow? This all makes a difference and affects stress levels, mood, blood pressure and even our immune system.
We breathe without even thinking about it. When we become mindful and learn to control our breathing, we can really help our whole body function at a more optimal level.
I have found that controlled breathing has really helped me in times of panic and anxiety. It’s the first tool I use. One important tip I learned was to practice when I’m not in those unwelcome states. The more I have practiced, the more it comes naturally for me to deep breathe when I need to calm down.
Controlled breathing triggers your relaxation response, which is the opposite of the fight-or-flight response. It stimulates the vagus nerve which activates your parasympathetic nervous system. As mentioned, it slows down your heart rate while helping you feel calm.
There are many different ways to do controlled diaphragmatic breaths also known as soft belly breathing.
Some techniques are:
- The 4–7–8 breathing technique — breathe in for 4 seconds, hold for 7 seconds and exhale for 8 seconds. https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/
- The 7/11 technique — breathe in for a count of 7 seconds and out for a count 11 seconds. https://www.hgi.org.uk/resources/delve-our-extensive-library/resources-and-techniques/7-11-breathing-how-does-deep
- Nadhi sodhana — alternate nostril breathing (subtle energy clearing). https://chopra.com/articles/nadi-shodhana-how-to-practice-alternate-nostril-breathing
All wonderful techniques that I encourage you to try. See which one works best for you.
Which one do I practice daily? The closest one would be the 7/11, but I’m not into counting. What I do is focus on deep belly breaths inhaling and exhaling through my nose. Slow and deep — very mindful, very relaxing for me!
In the last few years, I have learned to be more positive. Yes, as it is a learned mindset. That being said, like with so many of us right now, there are moments when it just seems dark… In those moments, I appreciate having tools that can really help pull me back into the light.
Breathing is definitely one of those tools. And another coping skill you could add to your emotional toolbox.
My hope is that it will bring you some peace now — and at any other challenging times.
Until next time ~
Sending you light, love — and some deep breaths.
Be Well,
