NEED SOME INSTANT CALM? START BREATHING…
YOUR BREATH IS ONE OF THE MOST POWERFUL TOOLS THAT YOU HAVE FOR QUIETING YOUR MIND, SOOTHING YOUR NERVOUS SYSTEM.
We’ve all been there. You are stuck. You feel cornered. Something has kicked started your fight, flight or freeze mechanism and you cannot think clearly or rationally. So, what do you do. Just breathe. Sounds simple, but it’s not. Our nervous system is incredible and it knows just what to do to keep you alive. However, no matter how clever it is, it can’t tell the difference between modern day stressors or prehistoric ‘sabre tooth tiger’ threats. You’ve probably heard this before, it’s not something new but here are some tips that I use to calm down quickly, allowing me to stop, calm, relax and heal myself so that I can think and choose the best way to act.
We breathe roughly 25,000 times a day yet most of us pay little to no attention to our breath. Focusing on our breath can provide a serious dose of calm to the mind, body and spirit and it’s quick and long lasting. More importantly, it’s free, accessible and you already do it.
Try these simple breathing exercises to get your started.
MINDFUL BREATH
Before doing anything else, just become aware of your breath. You don’t need to change anything, just take a few moments to notice how you are breathing and how your breathing is making you feel.
Get comfortable. You don’t need to be in a specific position, just pick what is best for you right now. Sitting, lying down, standing - it doesn’t matter.
Now, soften your gaze. You don’t need to close your eyes, just let them soften on your environment.
Notice. What is your breath doing. Short, sharp, shallow breath? Is your inhale longer than your exhale? Is it the other way around? Don’t change it, just focus your attention on your natural breath with a curious mind.
How are you feeling? How is your body interacting with your breath? How is your chest moving and falling? Does your belly move? Again, there is no judgement with this, just noticing.
Do this for around 5 minutes, by then you should have a clear view of what your breathing is like and how it feels. You should find that you are also feeling a little calmer because your focus has turned to your breath and not what was stressing you out.
BOX BREATHING (SQUARE BREATHING)
I’ve mentioned this a few times and most people that know me well, know that this is my go-to exercise for when I’m spinning out. Afterall, if it’s good enough for Navy Seals, it’s good enough for me!
SINGING BREATH (OR IN OUR HOUSE, WHALE AND THE SNAIL BREATH)
This is another favourite technique, mainly because my daughter calls it ‘Whale and the Snail' breathing - because of the humpback whale-like noise it can sometimes seem like! Note, you may want to be somewhere that you won’t be observed for this one, on the flip side it’s great for kids!
Get comfy, seated, relaxed and comfortable.
Next take a deep, slow inhale through your nose. Feel your stomach fill and expand. Keep breathing in until you can’t fit in any more air.
Now, exhale with a long, low chant of “OM” - focusing on the O and leaving the M until the end of the breath.
As you repeat these, try out the sound from different spaces in your throat.