Back to Basics – Just Breathe

by Lisa Litzsinger

​As a person obsessed with learning “How we Heal,” I have read books, taken courses and learned many practices to support the body and mind to live Happy, Healthy and Well. I love knowing that I have tools to deal with the emotional and physical challenges in my life. I know the value of keeping my energy, moods, and nervous system in balance, yet I often get busy and forget to keep this at the top of my priorities list. 

I recently took a basic mindfulness class with Meg Blinson, a Sagewood practitioner who wanted to share with us her program for the classes she will begin teaching in September. The first step is to work with the breath. Watch it, pay attention when your breathing becomes shallow, or when you are holding your breath. I was reminded that working with the breath is the #1 thing we can do to support our mental and physical health. I had learned this many times, but I may have let its simplicity trick me into forgetting its power.

Committing to just 15 minutes a day can make a big difference. Over the 4 weeks I noticed a greater sense of peace, more joy, and less reactivity to stressful situations.

There are many forms of breathwork to choose from, but here are 3 of my favorites:

4-7-8 Breathing (Dr. Andrew Weil)
Many use this counting technique to manage stress and anxiety.

1. Exhale completely through your mouth, making a whoosh sound.
2. Close your mouth and inhale quietly through your nose to a mental count of four.
3. Hold your breath for a count of seven.
4. Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath.
5. Inhale again and repeat the cycle three more times for a total of four breaths.

This technique activates your parasympathetic nervous system, which is responsible for relaxation, and suppresses the opposite system (sympathetic nervous system) that is responsible for the stress response – “fight or flight” reaction.

Box Breathing
This is a powerful, yet simple, relaxation technique that can help to return breathing to its normal rhythm. This breathing exercise may help to clear the mind, relax the body, and improve focus.

1. Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.
2. Hold your breath inside while counting slowly to four. No need to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.
3. Begin to slowly exhale for 4 seconds.
4. Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.

Belly Breathing
Practiced for 10 to 30 minutes a day can help soothe stress on all levels.
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1. Place your hands on your belly, or just pay attention to that area.
2. Breathe deeply through your nose and allow the breath to move down and fill the belly. You will feel your belly expand on the inhale and contract on the exhale.
3. Your intention is not to push the air in, but to allow it to fill the space.
4. The less effort the better. Just allow, and let relaxation happen.

 
You are likely familiar with these and other practices but maybe you have been forgetting too. Setting a time every day helps, especially in the morning to start the day off with intention. These techniques offer physiological benefits, but equally as important they move the mind off of the stuff of life to the inner state, which can offer peace amidst any situation.