By Maia Shields, MSW – Many of us have been affected by stress, anxiety, and depression. Sometimes it may feel as though we have no control over our lives. This repetitive pattern of negative thoughts can be detrimental to our well-being. Many tools exist to improve our mental well-being and by extension, our lives. One tool that we will always have at our disposal is mindfulness techniques. For the most part, learning about mindfulness and how to incorporate it into your daily life does not require money. While there are apps and websites that you can subscribe to, all that is really required is openness and time to allow yourself to practice. In this post, I will write about some mindfulness practices you can incorporate into your life and useful websites to get started. This will be the first of several blog entries that present various mindful techniques to promote mental well-being. For this entry, we will talk about breathing.
Dr. B Grace Bullock wrote an article outlining how we can fight stress with intentional breathing. She tells us that it is important to remind ourselves that practicing intentional breathing is a practice; it takes time and patience. It may not feel natural at first, but keep practicing! The benefits of intentional breathing are numerous. If however, you feel uncomfortable and need to discontinue practicing, it is okay to stop and try again whenever you want.
To start, find a comfortable place to sit and relax, where you can focus on your natural breathing. Dr. B Grace Bullock suggests beginning to first observe your breath as it occurs naturally. Observe it’s natural rhythms. Where does your breath come from? Your lower stomach, upper stomach, or chest? Are your breaths naturally shallow or deep? How is this process for you?
The second step in the process according to Dr. B Grace Bullock is placing your right hand on your chest and your left hand on your belly, just below your navel. During this process, you will continue your natural breathing but observing the movements of your hands and body as you do this.
Next, breathe into your upper chest and not any deeper. Do this for several breaths and notice how you are feeling.
After you finish practicing breathing only into your upper chest, continue the breaths into your lower lungs. Breathe into your left hand resting on your belly. Do this for several breaths, continuing to take deep inhalations. How does this feel?
Now, try taking half breaths into your chest and then continue into your lungs, inflating your belly. After you breathe into your chest, pause a moment before breathing into your lower lungs. Do this for several breaths, noting how you feel throughout the process.
Finally, take full deep breaths. It might help to count as you breathe in and then breathe out. Note how you are feeling during this process. How do you feel mentally and physically?
Dr. B Grace Bullock notes that intentional breathing relieves feelings of stress and anxiety by activating your parasympathetic nervous system (PNS). This can trigger a relaxation response, lower your heart rate, and blood pressure. During your practice, you may have noticed these benefits. It is okay if you didn’t. Be patient and kind to yourself. Dr. B Grace Bullock notes that intentional breathing is not always effective for everyone. When I first starting practicing breathing, it was difficult to quiet my mind and my thoughts. What helped me was a visual representation of breathing. A flower opening, 1, 2, 3, 4; a flower closing, 1, 2, 3, 4. I practiced this when I could, and the visualization with my breathing helped me focus. Try out various methods and see what works for you. If you need more guidance, there are apps like Headspace or Calm. If you are a resident in Los Angeles County, you can get the Headspace app subscription for free right now. For more information please click here.
