You know, we all have days like this, the days where things just don’t seem to go so well …
The dog just barfed all over the carpet. You’re running late to a meeting for work. You just learned from your kid that he hasn’t done any of his homework for the past week, and your payment for your new car loan needs to be scheduled today for the bank to get it in on time. Yikes!
When tension is high, anxiety is through the roof, and you feel like you have no control over anything, it may help to breathe.
I’m not talking about your everyday normal breathing, but rather your regular breathing plus specific techniques that can really help to reduce your stress and anxiety. This type of breathing helps to regulate your nervous system to a calm state of relaxation rather than an aroused state of fight-or-flight.Here are some tips to help with this process:
Here are some tips to help with this process:
- Get comfortable. Sit or lie-down in a position that is natural and where your body is aligned appropriately and not restricted. You can also practice while walking or standing, but if you can get into a sitting or reclining position, it will add to the relaxation response.
- Notice when your thoughts wander, and simply refocus on your breath and the exercise you are doing.
- Let thoughts, feelings, pain, and tension exist if they must, but observe them much as you would scenery that passes by your window while riding on a train. It’s there, but we don’t focus on it, we just refocus on the breathing exercise.
- You may feel slightly dizzy or light-headed as you learn to practice breathing exercises. Pay attention to your body, and do not push past what is safe for you.
As a therapist, I have heard many different breathing techniques taught, so I offer a few of these to you. Feel free to try them out to see what works for you (disclaimer: This is at your own risk, of course, as this blog is not therapy, and I am not a doctor. So, if you have physical problems that could be complicated by such exercises, please don’t do them!).
Square Breathing
Get in a comfortable position. Take a slow, smooth, deep breath in while you mentally count from one to four. Go ahead … 1, 2, 3, 4
Next, hold that breath for the count of four. That’s right … 1, 2, 3, 4.
Now, slowly and smoothly release your breath while counting … 1, 2, 3, 4.
Finally, after releasing the breath, mentally count to four again before starting the cycle again.
Practice four cycles of this breathing exercise in one sitting at least twice a day.
Deep Breathing
Lace your fingers together with your hands behind your head, arms bent and elbows pointing out, parallel with your shoulders.
Concentrate your focus on breathing from deep down in your abdomen.
Take the deep breath in and slowly release it until there is seemingly no more air to release.
Repeat two more times.
Think “Relax” Breathing
Shut your eyes and notice as you breathe in to the count of 10.
Now, as if blowing on a dandelion, breathe out while thinking the work “relax,” and imagine all of your stresses being blown away with that breath.
Repeat as needed.
5-5-10 Breathing
This is my favorite.
Breathe in for the count of five.
Hold the breath for the count of five.
Release the breath for the count of 10.
You can do 4-4-8, or 6-6, 12, but the goal is to make the breath manageable to your needs on the intake and double the count on the exhale.
Slow and steady.
Practicing deep breathing exercises each day can make them a reliable tool for times when you feel the stress level rising.
Remember, it’s not bad to feel stress, that’s just an indicator or the factors happening around or to you. It’s what you choose to do with your stress when it’s there that can help you to feel worse or feel better.
Choose positive actions.
