Are You Breathing? Like, Really Breathing?

For the past 10+ years, I have had a wonderful meditation and breathing practice that has brought me relief from anxiety, a greater sense of calm, and increased focus in my day-to-day life. A while ago, I had been under a tremendous amount of stress due to all kinds of curveballs that life had been throwing at me.

I realized that I had been neglecting my health and putting my mindfulness practice by the wayside when this huge surge in stress began to take over my body. I had an anxious pit in my stomach, my sleep was being interrupted, and I was starting to worry more than normal.

I quickly realized that I was uncomfortable with the direction my mind and body were heading. I thought about the last time I had actually sat and meditated or practiced my breathing exercises while driving in the car. I couldn't recall. Clearly, it had been too long. So, I intentionally recommitted myself to my daily practice of meditation and breathwork.

What I've learned is that it doesn't take long to bring back that good habit of meditating and breathing because I can quickly recognize how effectively it helps me manage my life in a more positive and efficient way.

Can I briefly bring in some science for those of you who love the background and the "why" behind beginning or continuing a mindfulness practice?

Okay, so here's what's super cool about our brains. We have this almond-shaped structure inside our brain called the amygdala. This is what tells our body when something is safe or not. If something is perceived as dangerous, our sympathetic nervous system kicks in and puts our body into fight-or-flight mode.

Have you ever heard of that or felt it? That's when our adrenaline kicks in, our hearts might race, and we may have a hard time thinking clearly. This response does serve a purpose for us. For example, if you're standing in the middle of the street and a car rushes out of nowhere, you need to jump out of the way to save your life, right? It can also kick in if we are under stress due to financial concerns, a job layoff, relationship troubles, etc.

However, it's not a good idea for our bodies or our overall health if we stay in a constant state of fight-or-flight mode. This can lead to potential long-term health problems. (Think heart disease, anxiety, weight gain, and the list goes on.) We need to shut it off, and one of the single most effective ways to do that is by beginning a breathing practice or, for some, picking up where we left off and continuing our practice.

This simple practice can help kick-start our parasympathetic nervous system, which is another cool part of our nervous system that helps counteract the sympathetic nervous system. Isn't our body amazing? It knows exactly what to do to take care of itself. We just need to listen.

I have started to listen more intently to my body again and bring myself back to the breath. It just takes a few days of discomfort and the fear that anxiety-induced panic may force itself back into my life for me to wake up and realize that a garden cannot go untended for too long before the weeds start to take root.

So, if you're feeling overwhelmed by the stressors of day-to-day life and need to bring it down a notch, remember to bring it back to the breath. Even if you feel great and want to maintain that feeling, gently remind yourself to always bring it back to the breath.

Here are two easy ways to jump-start your breathing practice, which can be a wonderful way to begin a meditation practice when you are ready.

1. Be intentional about your breath. Stop three times a day and focus solely on your breathing for 30 seconds to 2 minutes, noticing it as it moves in and out of your nostrils. After you have learned to recognize your breath, move on to #2. This could take days, weeks, or even months. Be patient. (This exercise can be a simple foundation for a meditation practice.)

2. If you are just beginning to incorporate a breathing practice into your life, start by inhaling to the count of 3 or 4, then exhaling to the count of 6 or 8. Your exhale should be twice as long as your inhale. Go through this cycle 3 or 4 times, twice a day. You can work up to 6 or 7 counts as you practice this more. Feel free to increase the number of breaths or the amount of time you practice, as long as you feel comfortable and are not becoming lightheaded or anxious.

Best wishes with tending your garden. You are going to feel GREAT!

As always, I am available to talk with you regarding any questions you have about incorporating mindfulness into your daily life, training for businesses or schools, and one-on-one coaching. Email me at sarah@thevirtuouscircle.net. Visit my website at www.thevirtuouscircle.net or find me on Facebook at Sarah E. Dutton, The Virtuous Circle. Please be sure to like my page to see updates on my offerings.