Calming Breathing Techniques

What is the very first thing we look for when a new life enters this world?

We want him or her to breathe! Midwives, nurses and doctors rallying together, patting that little bundle of joy on the butt, until he/she let out that beautifully piercing, relieving, very first cry; exclaiming life and new beginnings. Within the first few weeks of life, a newborns' breathing becomes more consistent and once we mature into a certain age, it occurs without a second thought.

For most of us, breathing comes natural. We do it all the time. It's what keeps us alive.

But interestingly enough, for something so existential, we don't give it much thought.

Contrarily, most of us, if not all of us, have been told at one point in our life to take a deep breath, to remember to breathe!

Why is that? Why be reminded of something so basic and crucial to every day life?

That is because, while it comes natural to many, we do not consciously breathe most of the time, we do not fully exhale and inhale, taking the time to focus on breathing or our technique. After all, there is a wrong and a right way.

For starters breathing rapidly is not beneficial, as it can cause hyper ventilation and increase anxiety, which in turn, increases our heart rate too. A vicious and unhealthy cycle.

Also, not taking deep enough breaths, or just breathing through the mouth is not effective either.

To ensure proper oxygen intake and release of the carbon dioxide when we exhale, we need to do following:

• Turn off any visual stimulations (no TV, no scrolling through social media); quiet your mind

• Turn off any auditory stimulation (TV, radio, etc.), unless it actually helps you relax (calming nature sounds, spa music, etc.)

• Close your eyes and lay down if you can

• If you are driving, walking, at work, etc. pay attention to your body posture: relax your shoulders, unclench your fists, yawn to relax your jaw

• Breathe slowly (give yourself at least 5-6 seconds to inhale, and 5-6 seconds to exhale; but remember: the goal is to slow your breathing and relax; don't worry if at first you can only count up to 3 or 4 before feeling the need to exhale. Give yourself time to slow your breathing)

• Breathe in through your nose and out through your mouth

• Repeat this process for at least 5-10 minutes if you can/have the time; if not start with 2 minutes and work your way up

• As time allows, take another minute to be still and pay attention to how your body feels. What are your hands touching? Do you smell anything? What do you hear? Be present with your senses. Ground yourself and feel your lungs expanding with fresh air.

I hope this little exercise brings you some peace & encourages you to be more kind to yourself.

Love,

Elliott Education