Breathe Again

“Almost everything will work again if you unplug it for a few minutes… including you.” — Anne Lamott

Have you ever truly considered the way you breathe?

I mean really thought about it?

We breathe all day, every day, without giving it a second thought. Thank goodness, because imagine if we had to remember to press a button every few seconds to keep ourselves alive!

But during one of our recent wellbeing sessions, I asked the group a simple question:

“Do you ever think about your breathing?”

The answers were interesting.

For some people, breathing only really comes onto their radar when they're exercising. Start walking quickly, swimming, running or doing something a little more energetic and suddenly you become very aware of that lovely thing called breathing!

“Why am I breathing so hard?”

“Why did I think this was a good idea?”

We've all been there!

But when we slow down, something interesting happens.

Our breathing starts to slow too, and quite often, we begin to feel calmer.

So, what happens when we're stressed?

Our bodies are intelligent entities. When we experience stress, anxiety, fear, or anger, they may activate the protective fight-or-flight response.

Our breathing may become quicker and more shallow. Our heart rate might rise. Our muscles can tighten, leaving us feeling completely on edge.

And sometimes we don't even notice it's happening.

Think about the last time you felt really stressed.

Were your shoulders nearly touching your ears?

Was your jaw tight?

Were you holding your breath?

Were you mentally arguing with someone who wasn't even there?

Stress can impact us both physically and emotionally.

That's why becoming aware of our breathing is such a valuable tool.

The power of the pause

One thing we discussed was the significance of pausing before reacting.

And trust me, this is something we could all gain from!

When we're angry or upset, it's easy to say something in the heat of the moment that we later wish we'd kept to ourselves.

Sometimes walking away for a few minutes isn't avoiding the problem. It's giving yourself enough space to calm down so you can come back and deal with it differently.

Because let's be honest…

Decisions made when we're angry aren't always our finest work!

Sometimes the best thing we can say is simply:

“I need a minute.”

Take yourself out of the situation if you can. Breathe. Give yourself some space.

Then come back to it when you're feeling more settled.

Mindfulness

When we practise mindful breathing, we're not trying to empty our minds completely. Instead, the goal is to cultivate a heightened awareness of our thoughts, feelings, and bodily sensations as they arise. This practice encourages us to observe our mental activity without judgment, allowing us to acknowledge distractions without becoming entangled in them. If you've ever tried meditation, you'll know that's probably easier said than done! The mind tends to wander, often filled with a whirlwind of thoughts about the past, future, or even mundane daily tasks. Mindful breathing serves as an anchor, helping us to gently bring our focus back to the present moment. By concentrating on our breath, we can create a sense of calm and clarity amidst the chaos of our thoughts. Each inhalation and exhalation becomes a point of focus, guiding us to experience the here and now fully. This practice can also enhance our emotional regulation, as we learn to respond to stressors with a sense of calm rather than reacting impulsively. Moreover, incorporating mindful breathing into our daily routine can lead to numerous mental and physical health benefits. Research has shown that regular practice can reduce anxiety, improve concentration, and promote a sense of overall well-being. As we become more attuned to our breath, we may also discover deeper insights about our emotional patterns and triggers, leading to greater self-awareness and personal growth. In essence, mindful breathing is not about achieving a blank slate of thought but rather about fostering a compassionate relationship with our minds. It encourages us to embrace our thoughts and feelings as they come, recognizing that they are a natural part of the human experience. Through this practice, we can learn to navigate the complexities of our inner world with grace and patience, ultimately enhancing our quality of life.

No fancy equipment needed

No gym membership.

No special outfit.

No app.

No complicated instructions.

Your breath is already with you.

You can practice being aware of it whether you're at home sitting, walking, working out, waiting for an appointment, or just enjoying a quiet moment.

And you don't have to wait until you're completely overwhelmed.

In fact, I think it's much better to practice when you're relatively calm, so that when those stressful moments arrive, you already have a tool you can reach for.

FOFBOC - Feet On Floor Body On Chair

Next time you notice yourself getting stressed, try this little reset.

Stop.

Feel your feet connecting with the floor.

Relax your shoulders.

Take a comfortable breath in.

Then slowly breathe out.

Don't force it.

Just notice.

Notice your body.

Notice your breath.

Notice what is happening in your mind.

Then give yourself a moment before deciding what to do next.

You could even say to yourself:

“I can pause. I can breathe. I don't have to react immediately.”

And sometimes that little pause is all we need.

A little reminder from me

We spend so much time rushing around, looking after other people, answering messages, getting things done and trying to keep all the plates spinning.

Sometimes we forget about the person doing all the spinning…us!

So, every now and again, give yourself permission to stop.

Take a breath.

Drop your shoulders.

Come back to the present moment.

You don't have to fix everything in that instant.

You don't have to have all the answers.

Sometimes you just need to breathe, pause and reset.

And if nothing else, it gives you a few seconds before you say something you might regret!

Wellness In Your Box — creating space for movement, mindfulness and wellbeing in everyday life

Christine x