There is a physiological basis for the calming effect that breathwork has on our psyches. When we are feeling anxious, our heart rate and nervous system are ramped up and the balance between oxygen and carbon dioxide levels in the blood may be disrupted. As soon as we begin to focus on deep, slow breathing, the nervous system calms down and the blood chemistry re-balances, so that we feel calmer almost instantly. According to a recent article in Psychology Today (Jan 16, 2019), Yoga and breathing exercises have been shown through scientific studies to have a positive effect on brain chemistry as well, which eases anxiety and lifts mood.
Here's a simple exercise to practice whenever anxiety strikes:
- Sit with your eyes closed and turn your attention to your breathing. Breathe naturally, and just follow the flow of breath
- Place one hand on your belly, and the other on your chest. Take a deep breath for a count of four. Hold your breath for a count of three. Exhale for a count of four. The hand on your chest should remain relatively still, while the hand on your belly rises gently upward. Contract your abdominal muscles to exhale, breathing out through your mouth.
- Concentrate on your breath and forget everything else. Your mind may be busy, and you may feel that this exercise is making your mind busier, but the reality is you're becoming more aware of your mind's busy state.
- Release the different thoughts as they arise, and focus on the sensation of your breath. If you discover that your mind has wandered and is following your thoughts, immediately return it to the breath.
Repeat as many times as necessary until your mind settles and you feel calm.
Give thanks for your breath, as it connects you to Spirit
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