breathing: our first-aid to stress
Inhale…
Exhale…
Two simple but powerfully nourishing words that could make all the difference.
Breathing is often not something we think about. It happens mostly without our awareness, yet it plays a vital role in our survival, our health and even, our peace of mind.
Deep breathing has been scientifically proven to affect the heart, the brain, digestion, and the immune system. It can lower blood pressure, help with hyperventilation symptoms and lung function, and alleviate tension in the digestive tract.
In a nutshell, breathing has the ability to relax and help regulate our bodies. It can also restore our sense of balance in times of stress.
When experiencing a stressful situation, notice that breathing becomes fast, irregular and shallow (think of an intense movie scene where the actor’s chest can be seen rapidly rising and falling). Sometimes, we could even hold our breath unknowingly. The way we breathe during stressful situations is controlled by the sympathetic nervous system as part of our fight, flight or freeze response. Long after the stressful situation had passed, we could continue to feel stressed and remain stuck in our thoughts that we miss out on what is happening in the moment. We may get home from a stressful day at work unable to relax as we replay earlier events.
While modern science has backed the benefits of deep breathing, practices such as yoga, qi gong and Pranic Healing have been incorporating breathing techniques to promote wellness, relaxation and mind-body connection for thousands of years.
Going back to a movie reference, think of all the times a character has taken a deep breath before, during or after bravely going into a fierce battle. Imagine the difference it could make if we mindfully apply breathing in the way that we approach instances that spike our stress levels on a daily basis - traffic jams, missed appointments, spilled coffee - or to more serious matters such as pressures at work or relationship challenges.
While it’s not the solution to the problem itself, breathing can help soothe the nervous system and in turn, help us feel calmer, more focused and connected with our bodies.
As practitioners of Somatic Experiencing, here at Equinimity, we encourage people to be in touch with their own breath - to begin their breathing practice from where they are. To guide this experience, we gently explore questions such as, “What is it like to notice your own breath? Recognize how the air travels through your body and how it flows out… What feels different after finding your breath?”
Conscious breathing can also be done in partnership with animals. At our Equine-Assisted Somatic Expriencing, when we notice the horse’s body get a little tight, we remind the person to take a deep breath and exhale slowly. Once relaxed, the person almost always sees or feels the horse take a deep breath and become softer in the body.
At home, people who have pets may observe how their pets breathe when they are in a relaxed state as a way to bring awareness to their own breath. If comfortable, they may match the breathing of their pet, strengthening their connection to the present moment.
For those who would like to try other forms of breathwork, box breathing is a good introduction deep breathing. Deep breathing is when air comes in through the nose and fully fills the lungs, and the lower belly rises - facilitating a full oxygen-exchange where oxygen comes in and carbon dioxide goes out.
Box breathing can be done sitting down, standing up, or lying down.
Begin with one hand on your chest and one hand on your stomach. If sitting down, make sure your back is supported and your feet is firmly on the ground.
Observe the rise and fall of your chest and stomach.
Take a deep breath counting to four slowly. Feel the air as it enters your lungs and expands your stomach.
Hold your breath for four seconds.
Slowly exhale through your mouth for four seconds.
Repeat for three to four breath cycles or for as long as you need.
Breathing is free and is always with us. It can be our first-aid response to stress and doorway back to ourselves.
Inhale…
Exhale…
Slowly and kindly, by breathing and noticing our breath, we can then bring awareness to the fact that we are here. We are alive. Here in this very moment.
Exhale…
Two simple but powerfully nourishing words that could make all the difference.
Breathing is often not something we think about. It happens mostly without our awareness, yet it plays a vital role in our survival, our health and even, our peace of mind.
Deep breathing has been scientifically proven to affect the heart, the brain, digestion, and the immune system. It can lower blood pressure, help with hyperventilation symptoms and lung function, and alleviate tension in the digestive tract.
In a nutshell, breathing has the ability to relax and help regulate our bodies. It can also restore our sense of balance in times of stress.
When experiencing a stressful situation, notice that breathing becomes fast, irregular and shallow (think of an intense movie scene where the actor’s chest can be seen rapidly rising and falling). Sometimes, we could even hold our breath unknowingly. The way we breathe during stressful situations is controlled by the sympathetic nervous system as part of our fight, flight or freeze response. Long after the stressful situation had passed, we could continue to feel stressed and remain stuck in our thoughts that we miss out on what is happening in the moment. We may get home from a stressful day at work unable to relax as we replay earlier events.
While modern science has backed the benefits of deep breathing, practices such as yoga, qi gong and Pranic Healing have been incorporating breathing techniques to promote wellness, relaxation and mind-body connection for thousands of years.
Going back to a movie reference, think of all the times a character has taken a deep breath before, during or after bravely going into a fierce battle. Imagine the difference it could make if we mindfully apply breathing in the way that we approach instances that spike our stress levels on a daily basis - traffic jams, missed appointments, spilled coffee - or to more serious matters such as pressures at work or relationship challenges.
While it’s not the solution to the problem itself, breathing can help soothe the nervous system and in turn, help us feel calmer, more focused and connected with our bodies.
As practitioners of Somatic Experiencing, here at Equinimity, we encourage people to be in touch with their own breath - to begin their breathing practice from where they are. To guide this experience, we gently explore questions such as, “What is it like to notice your own breath? Recognize how the air travels through your body and how it flows out… What feels different after finding your breath?”
Conscious breathing can also be done in partnership with animals. At our Equine-Assisted Somatic Expriencing, when we notice the horse’s body get a little tight, we remind the person to take a deep breath and exhale slowly. Once relaxed, the person almost always sees or feels the horse take a deep breath and become softer in the body.
At home, people who have pets may observe how their pets breathe when they are in a relaxed state as a way to bring awareness to their own breath. If comfortable, they may match the breathing of their pet, strengthening their connection to the present moment.
For those who would like to try other forms of breathwork, box breathing is a good introduction deep breathing. Deep breathing is when air comes in through the nose and fully fills the lungs, and the lower belly rises - facilitating a full oxygen-exchange where oxygen comes in and carbon dioxide goes out.
Box breathing can be done sitting down, standing up, or lying down.
Begin with one hand on your chest and one hand on your stomach. If sitting down, make sure your back is supported and your feet is firmly on the ground.
Observe the rise and fall of your chest and stomach.
Take a deep breath counting to four slowly. Feel the air as it enters your lungs and expands your stomach.
Hold your breath for four seconds.
Slowly exhale through your mouth for four seconds.
Repeat for three to four breath cycles or for as long as you need.
Breathing is free and is always with us. It can be our first-aid response to stress and doorway back to ourselves.
Inhale…
Exhale…
Slowly and kindly, by breathing and noticing our breath, we can then bring awareness to the fact that we are here. We are alive. Here in this very moment.
