remember to breathe...sw tls tribe
Stress can bring you down! It seems to be everywhere and walks hand in hand with anxiety. Fear, tension, stress, anxiety create physical tension and increase our respiratory rate making breaths shallow. When negative forces are overtaking your day, there is a simple intervention to help you reset and relax. Take a slow deep breath. Taking control of breathing decreases anxiety, relaxes muscles, and improves attention and memory. Slow controlled breathing can be performed anytime, anywhere. This practice slows us down to connect mind, body and spirit. To quote Dr. Andrew Weil founder of the Arizona Center for Integrative Medicine at the University of Arizona, “The single most effective relaxation technique I know is conscious regulation of breath.”
There are numerous practices for slow, controlled breathing. Let’s focus on a simple method. Close your eyes. Focus on your breath, focus on the moment, focus on your body. Take a slow deep breath in thru your nose, relax the abdominal muscles and fill your belly. Allow the belly to rise and relax, hold it, then slowly exhale thru the nose. Feel the belly and chest empty and relax. Repeat. Allow the flow of oxygen in to nourish your mind and body with inhalation. Slowly exhale the carbon dioxide and the stress. 4-7-8 breathing is the practice of breathing thru the nose for the count of 4, holding breath for the count of 7 and breathing out slowly thru the mouth for the count of 8 letting out a whoosh sound. Breathing can help us enter stressful situations in a more relaxed state of mind or take a step back from fears, tension and anxiety. Deep breathing is an excellent way to prepare for sleep by allowing time to break free of hectic routines and devices. “Put it all away, sit quietly and just breathe” Shakespeare
The Vietnamese Zen Master, Nhat Hanh has written a beautiful guide to deep breathing practice. “Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.” Every breath is a gift. The benefits of a deep breath are priceless.
For more information on breathing techniques or how to reduce stress follow our Instagram account for weekly tips at Shay’s Warriors.