Creating calm with breathing techniques

- When we feel stressed or overwhelmed, our natural tendency is to hold our breath and tighten up our muscles. This physical pressure triggers the primal part of our brain, which then interferes with our ability to make good choices. At the same time, the sense of overwhelm often comes from feeling out of control, so one of the best things we can do in the moment we notice ourselves feeling overwhelmed is to shift our focus to something we can control, like our breath. This helps us in both ways, first, releasing the physical tension while also giving us a sense of control. Instead of spinning in our minds about what we could or should be doing, when we bring our focus down to a more basic level of breathing and relaxing, we can pivot ourselves in a more positive direction. One of the fastest ways to feel more calm is to initiate something called the relaxation response by breathing in a rhythmic pattern. Research shows that breathing to a count of about five seconds in and about five or six seconds out is effective for most people, and if you focus on letting go of any tension you're feeling in your body by releasing the tightness in your neck, back, or shoulders, you'll feel even more relaxed. One of my favorite ways to do this is something I call breathing in waves. You can close your eyes or leave them open, and start to visualize your breath like a wave of light. As you breathe in, see the light moving up to the top of your head, and then as you breathe out, see the light moving down through your body and out through your toes. As you breathe in again, the light comes in and up to the top of your head, and as you breathe out, the light takes with it any tension, worries, or concerns, as it moves down through your body and out through the ground beneath your feet. Now, many people start to lose focus when they just close their eyes and try to visualize something abstract, so it can help to count your breaths in and out, or you could keep your eyes open and watch a guided illustration, like the one here in this video. In fact, we've put a copy of this guided illustration in the exercise files, so you can download it and easily access it in the future. Many of my clients have benefited from using this type of moving visualization to help them pace their breathing and quiet their busy minds. Another great way to help focus your attention is to repeat a word or phrase that feels relaxing. My favorite breathing mantra is to say, "let in," as I breathe in and, "let go," as I breathe out and relax. Whatever style or technique you use, the more you practice breathing in rhythmic waves, the easier it will be to use your breath as a calming cue when you need it most in the moment. For example, if you proactively practice breathing for five to 10 minutes each morning, then you can quickly do three recharge breaths in the midst of an overwhelming situation to help you regain a sense of calm. Remember that even though it seems like a really small and simple technique, when you relax your brain you let go of the pressure of overwhelm, and you enhance your ability to problem-solve more effectively.