Our world seems increasingly stressful. Our communication is instantaneous, our work days turn into evenings where we don’t seem to have enough time for the things we need to accomplish, and time for the things we love takes a back seat.
But what if I told you that it is not external circumstance that governs our stress levels, but our reaction to it.
The bad news is that stress is not going away. The good news is that you can practice controlling it, and it will have less of an impact on your life and those around you.
You may have heard a lot about somatics recently. Somatics combines the mind and body focussing on awareness of our internal physical sensations, movements, and experiences. It involves an integrative approach to understanding and addressing the connections between mental and physical aspects of well-being. Yoga is one way to practice somatics. Feldenkrais Method, Alexander Technique, Body-Mind Centering, and breathwork are some other ways of managing stress through the body.
Cyclic breathing can help lower anxiety within minutes.
4-7-8 Breathing Technique:
- Find a comfortable position: sit or lie down in a comfortable position. Close your eyes if you feel comfortable doing so.
- Relax your body: take a moment to scan your body and consciously release any tension. Relax your shoulders, jaw, and any other areas where you may be holding tension.
- Inhale for a count of 4: inhale quietly and slowly through your nose to the count of 4. Focus on filling your lungs with air, allowing your abdomen to expand.
- Hold your breath for a count of 7: hold your breath for a count of 7. Use a comfortable but controlled pause, not a forced breath-hold.
- Exhale completely for a count of 8: exhale slowly and completely through your mouth for a count of 8. Focus on emptying your lungs entirely.
- Repeat the cycle: repeat the cycle (inhale, hold, exhale) for a few more breaths. Gradually, you can increase the number of cycles as you become more comfortable with the technique.
- Practice regularly: aim to practice this breathing exercise for at least a few minutes each day. You can use it whenever you feel anxious or stressed.
For a list of wellness businesses in your area that offer breathwork, please see: Holistipedia - Breathwork.
For a list of resources on stress please see: Holistipedia - Resources.
Have a question? Please reach out to us at info@holistipedia.ca.
