The Secret to De-Stressing: Learn to Breathe
Of all of the functions we pay the least attention to, but we use the most frequently, breathing is probably at the top of the list. We average a little over 20,000 breaths per day, yet rarely stop to think about the act of breathing. It’s automatic. Whether you are sleeping, watching TV, talking to others or walking the dog, you are breathing in and out. Sometimes you do it more quickly upon exertion, sometimes you slow it down when you are at rest, but it is the most constant function of everything you will do over every single 24-hour period.
And yet, you seldom think about your breathing. You might focus on it when you become short of breath, or you are sick and struggling to breathe normally, or you are huffing and puffing up a challenging hill, but in day-to-day life, breathing is taking place without your attention on it.
Breathing is necessary for your cells, for your oxygen intake and for mental clarity, and yet harnessing one’s breath and using it in a way that truly rejuvenates and enhances does not get proper focus. If you are interested in health you might put your attention on eating well, on exercising, and on taking vitamins, but using your breath in a way that benefits you probably doesn’t make the list.
In this new year, commit to using your breath in more beneficial ways, as a force for good to help you calm and de-stress. Life is filled with unexpected stressors, everything from the coffee maker going on the blink, to the traffic jam, to fighting with your spouse or child, to losing a job, to financial worries, and many more. Just when you might think you have something in place, like the game Jenga, the slightest thing moves and everything seems as though it is ready to tumble. In response, the body often goes into fight or flight mode—anger, sadness, depression, or a shutdown in your ability to respond and react appropriately.
While breathing in a more productive fashion won’t fix everything going on around you, it offers you the mental clarity and level-headedness you need in times of turmoil. It also sends a message to your body to stay calm and focus. It brings your attention to the right place; what you need to do to take the next step forward without panicking, overreacting, or getting unnecessarily distracted by your upset. Breathing in proper manner centers you and brings your attention back into focus.
Learning to breathe properly is powerful. You can use it anytime, anywhere, and in any situation. It works in heavy car traffic, standing in your kitchen, in a challenging meeting with others, or in the doctor’s waiting room. You don’t have to remember to bring it in your purse or pocket, and it doesn’t cost you a thing.
Start practicing proper breathing every day, just s=five to seven times per day, until you can do it whenever you need to and more naturally. To become better at breathing, push yourself away from your computer, phone, or any other distraction. Sit quietly with your eyes open. Focus on taking one deep breath into your nose and imagine you can see the air coming in and filling your lungs and your stomach with healing and refreshing air. Imagine you have a deflated balloon in your stomach and the act of breathing in fills the balloon with air as you inhale. Do this over a slow count to three.
Next, exhale through the mouth with lips slightly parted. Breathe out on a count of three, and imagine as you breathe out that, negativity (such as stress or worry) leaves your body with the breath. As you breathe, imagine that the balloon in your stomach deflates.
Do this two or three times with your eyes open, focusing only on your breath. The entire process should take you less than one minute. Once you have completed two to three times, slowly close your eyes. Sit there for one more minute while you do nothing but focus on your breathing. Try to allow any thoughts or feelings to come and go while you put your full attention on your breathing. Imagine the clean, cleansing air coming in and the stress-filled negativity leaving as you sit.
Once your body and mind have completely calmed and you are totally focused on your breathing, you can slowly open your eyes. Sit and breathe another 15 seconds or so, and then slowly stand up and go back to your daily activities.
Practice this a few times a day. Don’t make it an exercise or a commitment; make it a way to interrupt your day and allow your mind and body to take a break and become calmer and more focused. The more you do this as a practice, the easier it becomes when you need to be calm. Imagine the power you have in your own breath that can help you focus and orient yourself when you most need it.