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Breathe to feel calm….
Breathe and Feel Calm
Our breathing naturally responds to levels of stress and anxiety. When we are anxious, nervous or upset our breathing quickens and may even become erratic. When we are relaxed and composed our breathing is slow, calm and rhythmical.
This all happens subconsciously without us having to think about it but we can also consciously decided to change our breathing pattern.
The following exercise can be used to aid relaxation, promote calmness, and reduce levels of stress and anxiety. It is also an effective form of pain control.
The exercise
Getting Comfy
- Choose a comfortable position either sitting or lying down.
- Choose somewhere quiet away from distraction where you won’t be disturbed and gently close your eyes.
- Let your mind travel through all areas of your body and become aware of how it feels. Relax any areas that feel tight or seem to be holding on to tension.
- Become aware of the feeling of comfort all over your body.
Connecting with your Breath
- Turn your attention to your breathing, and become aware of the air gently coming in and then going out.
- Become aware of the rising and falling of your chest as the air comes in and then goes out.
- Breathe through your nose and feel the breath go all the way down the back of your mouth into your throat and all the way down into your tummy. Feel your stomach rise up. It can be helpful to pop your hands on your stomach so you can really feel the movement.
- Release your breath and feel your tummy go down and the breath come back up to the back of your mouth and out of your nose. Breathe out until you feel every bit of air has gone.
- Continue to follow this pattern, it might be useful at this point to use numbers and count in your head your in and out breaths.
- Make the breathes in and out even in length.
Visualise
- Now imagine that the air that you breath in and out has a colour, this can be any colour and it may change each time you do this exercise.
- Take another breath in just as before but this time visualise in your mind the breath and follow its journey down into your tummy. Pause there for the count of 2 and then follow the breath back up and out of your nose. Watch the colour come out and disperse into the clear air around you.
- With your next breath visualise it going to the area within your body that feels tense, busy or in pain. Imagine it swirling around gathering up all the unnecessary thoughts and worries that you no longer need to be there. Then breathe them out and watch them disperse into the air around you.
- Continue these deep and cleansing breaths until you feel more at ease.
Finishing the relaxation
- Gradually let your breathing relax, be aware of the ease of your breathing and how your body feels. Spend a few minutes being aware of your breathe but not making any effort with it.
- When you are ready to end this practice bring your attention back to the room you are in and become aware of the noises around you.
- Begin to wriggle your toes and fingers and gradually and gently stretch and move your body.
With practice you will be able to call on this breathing technique wherever you are during the day and use deep slow breathing to help you cope with anxious and stressful situations.
