For my whole life I've wrestled with nervous system dis-regulation and all the things that go with that. Anxiety, overwhelm, and insomnia are three of the big ones for me.
I've used lots of tools and strategies along the way; one that I've found consistently helpful is focusing on my breath. You could call it breath awareness or intentional breathing.
It's taken me some practice to get in the habit of:
- noticing that I'm tense, dis-regulated and scattered, and that my breathing feels restricted
- focusing on my breath (even though its often initially uncomfortable)
- staying focused on my breath (or bringing my attention back when it wanders) until the tightness eases and my breath can go deeper -- success!
That whole process can take as little as 3 to 5 breaths. (If I'm really tense and have been forgetting to do it, I might have to repeat the process several times before I get that sense of relief.)
It's taken me a while to get the hang of it, but as I've gotten better at it the benefits have been out of all proportion to the simplicity of the practice.
Here are three of the reasons I've become an advocate for the practice of conscious breathing, mindful breathing, or as I like to call it, "breathing myself home."
1. Focusing on your breath is restful and refreshing
Focusing on your breath can nourish and refresh you in ways that stressed out modern people don't even realize they're missing out on.
Try it. For three in breaths and three out breaths, just be with your breath. Let your breath bring you home to yourself.
Follow your breath inward. Be open, receptive, curious, about what you might find inside there where your breath goes.
Don't try to breath more deeply or slowly, just observe. Be ready to follow your breath deeper and feel the deliciousness of slowing down, when your body invites you.
If nothing changes at first, that's ok. Repeat the process again the next time you think of it. (Consider how you could prompt yourself to remember to do it more often.)
Sooner or later, I feel confident that you'll experience a shift. For me, when the shift comes, several things happen. My breath slows down and deepens. A spaciousness opens up inside of me. Tension melts away.
Body tissues that have been tight and exhausted get to relax. Flow and ease (which could be our natural state -- just ask a cat) are restored.
2. Focusing on your breath brings you home to yourself
In my experience, awareness of your breath brings you into your body. To borrow words from Thich Nhat Hanh, it brings you "home."
Our only true and unassailable home is "what the Buddha called the island of self, the peaceful place inside us,"1. I say "unassailable" because it's the only home that, with practice, can literally become a safe sanctuary that's unaffected by outside events.
The severity of outside events that your safe island of Self can withstand obviously varies with practice and nervous system capacity. To me, practicing and building my capacity for this is SO worthwhile.
I'd go as far as to say its life-changing.
3. Using your breath to bring yourself into presence can give you back your time
I'm one of those people who never has enough time. There's always more to do than there is time to do it, and with this comes a sense of anxiety, hurry, and overwhelm.
I'm finding that dropping everything to focus on three to five full breaths (which doenst take long!) is giving me back my time.
Really. It makes time slow down, and the hustle recedes as the spaciousness inside me expands. What a relief!
To paraphrase some of THich Naht Hanh's wisdom on this:
When mindfulness and concentration are alive in you, you are fully yourself; you don't lose yourself in discomfort from the past or worries about the future.
When you (for example), wash dishes with full presence, what was a chore becomes a few minutes of being fully at home with yourself.
When you are fully at home with yourself in the present moment, you can learn to make every part of your day into time for 'just for you,' even while you meet the needs of those around you.”
~ paraphrased from the book Silence by Thich Nhat Hanh, and based on my experiences as I've grappled with practicing this way of being. It's not easy, but it's so worth it!
Did I pay attention to my breath today?
If you keep a journal, even just a very sporadic one, try putting a prompt in there that you'll see each time you write in your journal (use a post it note for paper journals):
"Did I pay attention to my breath today?"
Related
The post "Emotional Regulation: 3 Simple Practices for Peace This Holiday Season" has more on short, simple breathing practices that can help when we get anxious, tense, or scattered.
Please comment...
Please scroll down and share your thoughts...
Want more?
- from Silence, by Thich Nhat Hanh