Our breath is vital and much of the time, it happens without conscious thought.
However we can use deliberate breathing patterns to influence ourselves & our physiology, to connect with ourselves, with our body and the moment. This is because of biofeedback loops (more about those another time).
We can slow our breathing, using gentle silken breaths to signal that all is well, we are safe and this helps to bring down heart rate, reduce the flight/flight/freeze effect of effect of hormones such as adrenaline, which support us during stress (whether actual or perceived).
During Yoga practice, mindfulness, meditation, we are encouraged to focus on our breath.
We can explore our own preferred ways of using breathing patterns. Some people use box breathing (4-4-4-4 pattern) to reduce anxiety while staying in performance mode.
Or we can use the heart rate variability breath: breathe in for 4 counts, hold for 7 counts then breathe out for 8 to encourage the heart to relax/slow.
If this seems too much effort-then simply try breathing gently, softly, quietly for a few moments.
Breathing gently & softly to connect with ourselves is part of almost all relaxation, mediation and mindfulness practices.
I tell my clients that gentling the breath can help to disengage, & get relief from circular rabid thought patterns and ‘squealie wheelie’ emotions. Well at least for a brief time, maybe just for a micro break/pause.
With practice, we can learn how to use those micro pauses to reflect and pivot, change direction, gather composure, begin to feel a bit calmer. So in my experience, breathing techniques are part of our resilience. After all , breathing is our natural behaviour!
In the coming blogs, I will look at 3 questions including ‘what matters’ and how meditation/relaxation mindfulness is helpful.
For now, I invite you to pause and practice some gentle breathing- below is a taster version of a longer relaxation.
You can listen to it while sitting or lying somewhere cosy, comfortably safe and with no other activity, no devices, no TV or radio.
And from that place, just being present, breathing, softly, gentle, breaths…
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© 2022 Jyoti Patel