Slowing Down - Learning to Breathe Through Life Stressors

JYOTI GILL, RCC, VITALITY COLLECTIVE

SURRY THERAPIST & REGISTERED CLINICAL COUNSELLOR

How often do you find yourself reminding yourself to breathe? Maybe you’ve picked up the kids, and are thinking about what to make for dinner, while driving them over to swimming practice, all while worrying about the event that you are hosting tomorrow. Maybe you have finished a meeting, have 20 minutes to grab a bite, and are then presenting a big project at work. We live in a fast-paced world where slowing down to take a breath is a task that needs to be built into our day, a task that unfortunately most people forget.

For those of you who have paused to breathe, you will have noticed how there is an instant relief that you feel which is created by the spaciousness in your chest or belly. Breath slows down our body even if our mind is still going in the same rapidity. With enough breath, our minds too will follow (think meditation). 

Spirituality has always known that mindfulness (a non-judgmental awareness of the present) is essential in helping us achieve peace. Often, spiritual practices have focused on breath work as followers learn meditation and the importance of breathing well. This knowledge has slowly made its way into practices of physical and mental health as well. If you have ever done yoga, you would have experienced the emphasis that is placed on incorporating breath into your poses. If you have experienced anxiety, you may have come across anxiety management tools that focus on deep breathing.

Research shows that mindfulness and deep breathing can help reduce stress, improve mood, and promote relaxation, it has even been shown to help with better management of depression and anxiety symptoms. In fact, it is not uncommon for people who struggle with anxiety to notice how often they hold their breath throughout their tasks and their day. Nonetheless, the challenge for some of us to incorporate these practices can be that these tools do not bring immediate or quick results. Like most other things, slowing down is a practice, that when repeated over time, gets easier. 

When I work with people living busy lifestyles in which they must always remain ‘on’, we work towards them incorporating breathwork into their rituals, as often their lives cannot slow down. 4 squared breathing is a simple practice to implement – you breathe in for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and repeat. This can be done anytime and anywhere; during your lunch break, while taking the dog out, as a fun exercise with your kids, right before bed, etc. It can be helpful to think of deep breathing as a form of self-care as well. You may notice how the breath creates expansiveness within you, not only allowing you to breathe better but often think better as well. So while slowing down your life may not be on your agenda for the next few years, do make sure that you find moments in your day to slow down, and just breathe.