SAVIOUR BREATHING TO THE RESCUE
3 breathing techniques to save the day
Whenever we in a situation of panic, or frustration, or confusion, or outrage, onlookers will always advise to ‘take a deep breath’.
Can I tell you a secret?
This ‘advice’ always used to piss me off.
I never saw the point! The deep breath never seemed to DO anything!? I was probably more riled up after hearing those four words, than I was in the first place.
Then I learnt where this saying (if you could call it that) came from. And where it originated from, was science. Then, everything changed.
It is scientifically proven that a longer exhalation - occurring from a deeper, and therefore longer, inhalation - will send our systems out of ‘fight or flight' and into our ‘rest and digest’ mode. Automatically calming our bodies, and minds, from the inside out.
The technicalities (vagus nerves, parasympathetic nervous systems, respiratory biofeedback) are actually pretty easy to get your head around, but I'm going to leave that one up to the professionals.
When I'm stressed out, I have three go to saviour breathing techniques that I would love to share. And now, I know they work! Because science told me so.
1. Double the exhale:
Start with 3 seconds in, 6 seconds out. If I am still feeling stressed after a few rounds, I just up the count. 4 in, and 8 out and so on until the panic subsides.
2. Belly Breathing:
Breathe into the depths of your abdomen, softening and letting go with every inhale. Notice if you are holding on to your stomach. Often we are, and this tension is a stressor in itself. Really feel the expansion of your soft, ‘Buddha Belly’, as my good friend Aoife, likes to call it.
3. One big deep, audible sigh:
A huge, loud sigh. Does what is says on the tin. Release and let it go.
I see these exercises as a form of self care. I use them for centering and grounding back into the present, as I return awareness to my body through my breath.
Give one of these ago when you're a little stuck with how to move past a difficult emotion or a tough moment in your day. Let me know if any of these work for you.
This week’s recs
Have you ever struggled to give useful feedback? Have trouble receiving constructive criticism? Errr, yes, me. Figure out how to tackle these emotional trigger points with the use of one of Liz and Mollie's free, easily printable, practical guides.
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Feeling burnt out from work? This online test will tell you if you are, and give you some handy tips with how to handle the heat.
Jay Shetty, and his pod, On Purpose, is basically a household name at this point. At the intersection of the meditation and podcast worlds at least. An inspirational speaker and insightful interviewer, Shetty's key selling point is his intention to turn his Buddhist teachings into practical tools and tips for our everyday lives. I've had his podcast in my ears for the last week straight and highly recommend.
Ten Percent Weekly is a free e-newsletter containing podcasts, articles and original essays all about happiness, meditation, and the mindful life. Kinda like this one.
