Under normal circumstances, breathing is automatic, mostly unnoticed, and largely silent. We hardly notice it... that is, until something goes wrong, especially during a situation like a panic attack. How we breathe affects our body, stress levels, nervous system, and well-being. One deep breathing technique can be done anywhere to help you relax, reduce stress, and boost well-being.
Conscious Breathing Technique:
The purpose of this exercise is to quiet the mind, not forcibly, but with gentle persuasion. In this breathing exercise, you'll attempt to quiet the mind by counting your breaths, which keeps your brain occupied with a simple task so that you can focus on releasing stress from your body.
1. Find a quiet place and sit down with your back straight in a comfortable pose.
Sitting cross-legged is good if you can hold that pose, but it is by no means required. Sit on the ground in nature, or on a cushion, or in a chair where you are not likely to be disturbed. Take several normal breaths, making no attempt to control or count them. Just settle down and get comfortable. Note: if sitting is not for you, you can work with breathing while standing or even walking.
2. Once you are done moving, scratching your nose, or readjusting your legs, just observe and note the state of your mind. There is no need to make any judgments about it- just note it.
Is your mind racing from one subject to another, like a TV remote scanning channels? Is it obsessed with repeating one thought over and over again? That mental chatter is the background noise of your brain as it functions automatically. Aim to calm the busyness of the mind simply by staying present in your body or with the ebb and flow of your breath.
If you have a problem to solve that you can't stop thinking about, note it down on a piece of paper to address after you finish this breathing exercise. That way, you can more easily empty your mind. After you finish the breathing exercise, you can re-engage your mind consciously while you are still sitting in a quiet mental state.
3. To begin, breathe through your nose in long, slow, and deep inhalations followed by extended, controlled, and even exhalations. However, do this in a way that is comfortable for you.
You may feel inclined to hold your breath after an especially deep in-breath, which is fine as a variation. If you do hold your breath, exhale that breath through your mouth, emptying your lungs as completely as possible, perhaps bending forward to squeeze as much air out as you can. Holding your breath once or twice during a 10-count of breaths may help release toxic stress with each rushing out-breath.
4. Once your breathing has settled into a regular rhythm and your mind is focused on each breath, start counting with each out-breath.
Allow the first 10 or so breaths to settle you, slow your breathing, and gradually quiet your mind as you continue to count your breaths. Aim for ten long breath counts, but don't feel discouraged if you only do half that! Even just a few breaths can help relax and de-stress the body and mind.
While you are consciously breathing, notice the movements of your diaphragm and how your belly rises with each in-breath and flattens with each out-breath. You may want to emphasize those belly movements and stretch your diaphragm as you proceed. Give special attention to those places where you are feeling or holding stress. Imagine stress being released from your shoulders, neck, back, etc., as you continue to focus on your breath. Hopefully, as you relax more deeply with each breath, you'll feel the stress wash away from your shoulders as tension is released.
5. Encourage stress to be released by surrendering to it and allowing it to pass out of your body through your breath.
Consciously relax your neck, shoulders, or back a little more with each out-breath. You may want to rotate your neck slowly to the right, back, and around again to the front with one breath, doing the same to the left during another breath. You may want to rotate your shoulders to loosen them up. Don’t worry if you lose track of the count. Just return to the last number you remember and continue this mindful breathing technique.
During this process, aim to surrender your body and release your mental control over it. Sometimes, your shoulders will relax and suddenly lower a notch automatically as tension releases. Just attempt to notice any changes in your body.
6. Continue counting and breathing if you feel comfortable.
After counting ten sustained breaths, you may want to continue counting your breaths, increasing their length and evenness. You could also deepen your meditation without counting breaths by adding a creative visualization (for example, imagining being in a calm place).
7. If you don't have 10-20 minutes, take 5.
If you do not have 30 or more minutes to spend on a breathing exercise, take 5 minutes whenever you have them to breathe deeply and consciously. Find a quiet place and simply take as many long, slow, conscious breaths as you have time for. Shake your shoulders, legs, and hands, and send stress on its way. This can help you deal with stressful situations more effectively.
In Conclusion
This breathing exercise can help you ease into deeper meditations, strengthen your lungs, and relax. When done daily, this little exercise can prevent your body from accumulating excess stress and give you a way to release past stress. So take good care of yourself and remember to breathe consciously as often as possible to develop greater awareness and a stronger relationship to your breath.