Breath as Medicine
The transformative power of the breath is absolutely amazing and has been studied and practiced throughout the ages, as a means to dissolve stress, relieve pain, detoxify the body, lower blood pressure, shift difficult emotions, improve digestion and the immune system and to enhance intuition, prayer and spiritual practice.
Humans are breathing constantly and luckily, their body is naturally able to do this without having to think about it. Unfortunately, under times of stress, or even during periods of deep thought and focus, we can find ourselves holding our breath, which reduces our mental clarity and amplifies our existing levels of stress. With this said, it has been known for thousands of years that establishing meditation and deep breathing practices, is one of the most powerful ways for individuals to sustain mental health and a sense of stability.
What is so wonderful about the practice of deep breathing is that it is totally free, readily accessed, easy to learn and can promote immediate health benefits in as little as a minute of practice. One can practice deep breathing as long as needed, to establish a sense of calm and peace throughout the body. There are many meditation techniques that incorporate the breath and it is strongly recommended to consider the benefits of searching videos online, to find guidance regarding the many ways to relax the body and incorporate deep breathing techniques. In your search for good meditation practice, look for the following call words: “deep breathing techniques”, “meditation techniques”, “relaxation techniques” and “progressive muscle relaxation” techniques. There you will find thousands of ways to meditate.
The following are two very simple breathing techniques. Find a comfortable place to sit, or you can also lay down, if you prefer. Dim the lights, if you would like. Some people like to light a candle or use essential oil diffusers, to enhance the mood, but this is not necessary. It is important to remember to take very slow and very deep breaths, moving towards a smooth and steady inhalation and then an even slower exhalation, pursing the lips to ensure control of the outbreath. After a few times practicing the “mindfulness breathing techniques”, you will find that your body becomes more at ease with taking in larger amounts of oxygen and exhaling slowly and it will start to feel more natural over time.
Mindfulness Meditation
Close your eyes if you feel comfortable, or you can soften your focus and stare at an object in front of you.
Now begin to slowly take in a deep breath, slowly filling your abdomen, notice it lifting.
When you are ready, slowly exhale and allow yourself to be fully present with your breath as you continue to slowly breath in and slowly breath out.
Nothing to do in this moment. Simply be present while slowly breathing in and slowly exhaling.
Practice this for at least three minutes or as long as you would like.
For more intense episodes of anxiety, including panic attacks, the use of counting and then followed by calming mantras, can be particularly helpful in defusing intense stress. First repeat to yourself over and over the mantras below, adding and adjusting with your own wording. This will help to calm the fears that surface during panic and anxiety states by directly challenging them. Write down the fears that surface during panic or periods of high stress and then write down the words that you find work well to challenge and calm those fears and have them in a place that you can access regularly.
Calming Mantras (repeat calming thoughts while breathing)
“This is only my anxiety and it is going to pass, of course I am anxious, I am used to feeling stressed and this is a mind body habit only. This is my anxiety and it is going to pass. That is all that this is.”
Continue breathing in and out very slowly and repeating the above, adding your own supportive and grounding thoughts, that directly challenge the fears you are having in the present moment of stress.
Most importantly, the sooner you notice that your anxiety is increasing, the better chance you have to intervene and more swiftly shift towards a greater sense of calm. Remind yourself to notice when your body begins to feel stressed or when your mind becomes anxious or worried. Immediately begin the slow and deep “4-4-8” breathing techniques listed below, then continue with the mindfulness breathing techniques listed above, and speak your calming mantras. Together, this has a profound power to defuse and even avoid panic. As your body gains a sense of mastery with the breathing techniques and it remembers times that you were able to find calm “amidst the storm”, it becomes less fearful of experiencing anxiety states, which then help to reduce or end struggles with panic and intense anxiety. The more you practice various ways to relax your body, the more intelligent your body becomes at managing stress.
4-4-8 Jump Start Relaxation
Take in a slow and deep breath to the slow count of four.
Hold the oxygen in for four slow counts, allowing it to oxygenate and fill your cells for longer periods.
Purse your lips and slowly release your breath to the count of eight or longer.
Repeat three more times, breathing in deep and slow, to the count of four, holding for four and
Releasing to the slow count of eight or longer.
Now go back to the mindfulness breathing techniques above, slowly breathing in and out and
Repeat the following mantras over and over again, until you establish a state of calm, continuing with slow and steady deep breaths.
Lastly, challenge yourself to monitor your thoughts throughout the day, noticing negative and stressful thought patterns. Learning to challenge and shift negative and exaggerated thought patterns, can help us to avoid experiencing stress throughout the body and make room for establishing more healthy and vibrant mood states.
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