Breathing is the number 1 way to regulate your body, mind and emotions. We need to breath to stay alive. Our brains need oxygen to function, our blood needs air to flow. Physiologically speaking, there are so many reasons why breathing is essential.
Psychologically, when we are familiar with our breathing patterns, we can use it to identify when something is off – or on! For many people, when they are mad, they stop breathing. Fists become clenched, jaw is locked, and when the breathing stops, so the blood continues to flow until it gets stuck up in the “hot head”. Notice what happens when you are mad… what is your breathing pattern? What are your hands and jaw doing?
Same thing when we get excited about the anticipation of something good. Perhaps you have the common reaction of heavy breathing. The tension is similar, fists clench, heart races, and the eventual explosion of air is inevitable. What other emotions cause your breathing to become irregular?
If you want to exist with a calm mind and be more present in a current situation, (or life in general!) reminding yourself to breath is extremely important.
Here is the challenge:
- Find a clock that has the ability to show seconds – either second hands or a count of digital time.
- Sit with your feet flat on the ground, hands at your side or resting comfortably on your legs.
- When you are ready, time yourself sitting for 60 seconds.
- Notice all the thoughts and feelings that arise during that time. Did you feel antsy, how long until you were ready to move? How many thoughts did you have? What was your body doing?
60 seconds can feel like 3 hours and it can also pass like the blink of an eye. How you use 60 seconds in a time of frustration, crisis, excitement, or boredom can have a lasting ripple effect on your life, or the life of others. Those “split second decisions” are crucial in times of need.
Now try this:
- Find your clock again and prepare for another 60 second sitting.
- This time, begin with a deep breath in, taking in as much air as you possibly can take.
- When you cannot fill with anymore air, exhale and release all the air from the base of your core. *Note the time on how long this 1st inhale and exhale took for you*
- Now spend the rest of the 60 seconds breathing calmly, in your normal pattern as your body requests it.
- What sort of sensations do you feel in your body? Can you shift your thoughts to solely focus on your breathing patterns? Do you notice any physical changes? Mental? Or even spiritual?
In general, don’t make promises as a standing rule. However, I can almost promise that you will always have enough time to take 30-60 seconds to breath before reacting. I can assure you that taking this brief time to focus on regulating your breathing, you will be able to move forward and address your situation with a much more grounded, clear, and focused mind.
This exercise is useful for any moment you are feeling dysregulated. You can always step away and take some deep breaths. It can make all the difference between “reacting” verses “responding” to your circumstances.
~MKM