Silly me, of course you are breathing, you are alive and reading this! When was the last time that you really tuned into your breathing though.
An adult on average breathes anywhere from 12-20 breaths per minute and one doesn’t even realize it. Often, our breath is shallow and rarely do we take a deep, full, expand the lungs type of breath.
I have found in my practice that the majority of people are challenged with taking deep breaths. So, with this in mind, let’s do a little practicing. Right now, take in a deep breath and then breath out of your mouth slowly. Do this a couple of more times. Notice how your body relaxes a little bit?
For those that are challenged with anxiety, we shallow breath so when the anxiety really kicks in it becomes difficult to breathe. One breathing exercise to use is the 4x7x8 breath. Take in a breath through your nose to the count of four, hold it for the count of seven and then breathe out of your mouth to the count of eight*. Do this four times in a row if possible and two times a day.
Other breathing techniques is the 4×4 breath. Similar practice as in above, breathe in for a count of four, hold for four, breathe out for four and rest for four. Do this four times.
Why be aware of your breath? Here is a scientific answer; breathing sustains life by providing oxygen needed for metabolism and removing the by-product of these reactions, carbon dioxide. It is also one of the major regulators of pH within the body and has influence over the autonomic nervous system, circulatory system and metabolism.
My answer? It helps you tune into your body, to pay attention to the nuances that are happening, it helps you release the tension that is held in your shoulders and back. The more you practice the easier it is to regulate your stress, anxiety, bring yourself back to center when triggered or angered and most of all, it’s good for you!
Mindful breathing gives you an anchor to stay present and in the moment. Take time for meditation or what I like to call quiet time. I don’t try and remove or stop my thoughts, I let them wander through my mind, I don’t hold onto them though, I observe them. I slow the thoughts down and I tune into my breathing. I give my mind something to do, pay attention to the breath, to how my body feels, what needs attention, what tension needs to be softened, and while doing this I let my thoughts know that I am in charge, not the thoughts. I then can come from a place of centeredness and peace. My ultimate goal is to live from my heart center. Mindful breathing also causes you to get out of your head and into your entire body.
This week, give mindful breathing a try. If needed, set reminders on your phone or sticky notes around you. Notice how much better you feel after a few days of tuning into your breathing and body!
*4-7-8 breathing is a technique for deep relaxation conceived by Harvard-trained medical doctor and founder of the Arizona Center for Integrative Medicine Dr. Andrew Weil. Many use this counting technique to manage stress and anxiety through controlled breathing.
