A Collective Exhale
By Heidi Woods , Mindfulness Educator
Change is the only constant and over the last year we have all been challenged in ways we ’ ve never experienced before . It may have felt as though you were on this perpetual hamster wheel of life . Uncertainty , instability , and constant change have wreaked havoc on our day-to-day lives and on our nervous systems .
Ready to step off the hamster wheel and take a breather ? I am , too . Let ’ s all take a collective exhale together , right now . Take a big deep breath in … hold slightly ... and then a long slow exhale out . Feel better ? Maybe . If so , keep going and do a few more . Seems simple , right ? How can such a basic practice of slow , rhythmic breathing support us ?
Think of it this way : If your body is the house , then your nervous system is your security system . It is constantly working on your behalf to alert you to potential danger , and it also brings you back to baseline after a stressful event . Deep , slow , rhythmic breathing is what informs the alarm system that you are ok , the threat is gone , and you can come back to baseline . Taking a deeper , fuller breath is one of the fastest , most effective ways to trigger the relaxation response and calm the nervous system . Here ’ s why : the lower lobes of the lungs contain many of the parasympathetic nerve receptors , whereas many of the sympathetic nerve receptors are housed in the upper lobes . Rapid , shallow breaths stimulate the sympathetic nervous system , while deep abdominal breathing brings air into the lower lobes of the lungs , stimulating the parasympathetic nervous system and inducing an overall state of relaxation .
In fact , every relaxation , calming , or meditation technique relies on breathing , which may be the lowest common denominator in all the approaches to calming the body and mind . Research into basic physiology and into the effects of applying breath-control methods lends credence to the value of monitoring and regulating our inhalations and exhalations .
In addition , paying attention to breathing causes most people to slow it down and to deepen it , which as I have mentioned , is soothing . Cognitive resources are limited , and so when individuals concentrate on breathing , they are not thinking about their worries . Those who practice mindfulness learn to notice when their attention drifts away from breathing and goes back to their concerns , and they train themselves to return periodically to their breathing . This refocusing has a relaxing effect on anyone and helps to combat ruminative thinking in people who have anxiety or depression , especially those who are particularly prone to negative thoughts that run in a loop .
But when was the last time that you actually thought about how you are breathing ?
Whether professionally or personally , caring for others takes a toll on us . In order to reinstate balance , we need opportunities for selfregulation , self-awareness , and self-care . Give yourself the gift of that time .
As more and more people are seeking answers to both mental and physical ailments that prevent them from living life to the fullest , they are finding that prevention is the key . Science is proving that practicing mindfulness meditation is a key component to support our mental health and helps to shape a more positive outlook on life . And breath awareness is a foundational practice in mindfulness .
Mindfulness also helps us put some space between ourselves and our reactions , breaking down our conditioned responses .
Here ’ s how to tune into mindful moments throughout the day :
1 . Set aside some time . You don ’ t need a meditation cushion or bench , or any sort of special equipment to access your mindfulness skills – but you do need to set aside some time and space .
2 . Observe the present moment as it is . The aim of mindfulness is not quieting the mind or attempting to achieve a state of eternal calm . The goal is simple : we ’ re aiming to pay attention to the present moment without judgement . Easier said than done , we know .
3 . Let your judgments roll by . When we notice judgements arise during our practice , we can make a mental note of them and let them pass .
18 THE GAVEL