Stop and Take a Breath
The natural inhalation of oxygen and exhalation of carbon dioxide is so organic we forget it’s even happening. The act is so involuntary that it has become unnoticed that many of us are in fact breathing with the wrong technique. What would happen to our mental and physical state if we pay more attention to proper breathing as a wellness and holistic approach, improving our focus and productivity? A thought most often forgotten particularly as our professional and personal schedules get busy and our to-do lists become countless.
As we become inundated with endless work, deadlines, and an inbox full of messages yet to be responded to, it is inevitable that stress, panic, and anxiety can quickly take over. Good news is that you’re already practicing the solution to your nail-biting, hair-pulling moments. You know how to breathe so there’s no lesson to learn there, however we can easily transition into a state of calm by understanding our awareness of breath.
Many of us have become shallow or chest breathers causing our muscles to tighten inducing stress, panic attacks and fatigue as a response. Over at Headspace they explain the difference between shallow breathing, its negative health effects and the positive effects of proper diaphragmatic slow breathing. Proven to lower blood pressure, reduce heart rate and relax muscle tension.
Perfecting your awareness of breath isn’t magic and won’t happen overnight, however you can easily begin your journey to proper breathing by taking a look at the steps Susan Kaiser Greenland provides in her “11 minute awareness of breath Practice” .
Take a few minutes of that “me time” - lock the office door and begin the art of breathing properly.
Don’t have 11 minutes to spare in your busy schedule and need a quick fix as you feel the panic and heavy breathing coming on? Try this quick and easy one minute process to soften and let go of tension and begin to instantly relax.
For one minute try inhaling for a count of two seconds hold and exhale for a count of 3 seconds.
To further create a well rounded breathing session try include the help of the soothing and relaxing scents of your favourite essential oils. Hint: lemongrass and ginger is a Primary favourite. Along with its many benefits, the scent acts as an antidepressant, boosts confidence, hope and mental strength. Otherwise, try the ever popular Lavender - directly inhale or diffuse while practicing your newfound breathing techniques for an immediate calming effect.
Still can’t get into the rhythm of it? If you feel you are unable to become attuned to the practice of slow breathing on your own, consider the guidance of these deep breathing mobile apps as a starting point to ultimate body relaxation and re focus.
There you have it, the next time you feel you’re unable to shake that feeling of panic, stop and take a breath. A proper breath that is.