Like the majority of the population, I have that stressed and anxious thing people are always talking about. In my experience, it can be absolutely paralyzing. Sometimes it can even build into a panic and/or anxiety “attack”. Heart beating fast and hard, throat feeling tight, and occasionally extremities going numb. It can be a terrifying experience and feels as if you have no control. But you do.
When going into hostile territory, you must arm yourself properly. Stress and anxiety will always exist. We cannot escape them, but we can protect ourselves and try to live in harmony. I have found that my strongest shield by far, is deep breathing. It can be used in the moment, or if practiced regularly can minimize the actual occurrence and severity of extreme stress, anxiety, panic, and depression. Proper breath control can slow your heart beat, wake you up, and even give you courage!
When going into hostile territory, you must arm yourself properly. Stress and anxiety will always exist. We cannot escape them, but we can protect ourselves and try to live in harmony. I have found that my strongest shield by far, is deep breathing. It can be used in the moment, or if practiced regularly can minimize the actual occurrence and severity of extreme stress, anxiety, panic, and depression. Proper breath control can slow your heart beat, wake you up, and even give you courage!
My favorite exercise is called 4-7-8. It is very simple, and can be used absolutely anywhere, anytime.
To practice 4-7-8 you want to:
1.) Inhale gently through your nose for 4 seconds
2.) Hold for 7 seconds
3.) Exhale through your mouth for 8 seconds.
Be patient with yourself, and do not try to force anything. You will find the rhythm that works for you.
Mary's tip: In the 7 seconds that you are holding your breath, wiggle around slightly, try and align your vertebrae one on top of the other. Pay attention to what your body is trying to say, and note what areas feel tenser than others. Now, try and visualize the tension in those areas dissolving as you exhale to the count of 8.
What do you do when you need to chill out?
Share with us in the comment section below!
Share with us in the comment section below!
For more breathing exercises visit Dr. Weil at:
For even more information and exercises visit The American Medical Student Association at:
Yay breathing exercises! If you are interested in looking at breath from the yogic perspective, this is an amazing website: http://www.yogapranayama.net/
ReplyDeleteMy favorite pranayama exercise is single nostril breathing because it balances out the two hemispheres of the mind and body: http://www.yogapranayama.net/breathing-technique/nadi-sodhana-pranayama.html
Thanks for sharing Kate! These are great sources from a kick ass yogi(that would be you)!
ReplyDeleteWould you say these excersises are for the Intermediate+ breather, or are they good for a beginner as well?