Breathing techniques are powerful tools for reducing stress, calming the mind, and improving overall well-being. By focusing on your breath, you can bring your body and mind into a state of relaxation. There are several breathing techniques that you can use. Choose the one that is best suited for you. All of these techniques require practice, practice, practice! Practicing a technique should be done while you are calm. This allows your brain to go to the breathing style and come to the front of your brain quicker when you are stressed and/or anxious. I do my practicing during tv commercials, after all what else do you have to do when watching the incessant commercials. I find that combining a mantra while breathing in and a separate mantra when breathing out has become very helpful to me. Such as breathe in and say to yourself “I breathe in calm”, while breathing out I repeat “I breathe out fear”. You may want to find your own mantra(s) that speak to you. Practicing this way, especially when in a calm state, helps to not only calm ourselves but to rewire our brains with positive beliefs. All types of breathing techniques begin with sitting or lying down in a comfortable position. After that each technique is different with different steps.
Diaphragmatic breathing, also known as abdominal breathing, involves breathing deeply into your diaphragm rather than shallowly into your chest. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise while your chest remains relatively still then exhale slowly through your mouth, feeling your abdomen fall. That’s it! Repeat for 5-10 minutes.
The 4-7-8 breathing is a type of pranayama, or focused breathing, that uses controlled breath to improve physical and mental health. This technique was developed to bring a person’s nervous system out of “flight or fight” response. 4-7- 8 breath work stimulates the vagus nerve, which engages the body’s relaxation response, and can positively impact cardiovascular, respiratory and gastrointestinal systems. Inhale quietly through your nose for a count of 4, hold your breath for a count of 7 then exhale completely through your mouth for a count of 8, making a whooshing sound. Repeat the cycle 4 times.
Box breathing, also known as four-square breathing, is a simple and effective technique. Inhale slowly through your nose for a count of 4, hold your breath for a count of 4, exhale slowly through your mouth for a count of 4 then hold your breath for another count of 4. Repeat for 4-5 minutes.
Alternate nostril breathing, or Nadi Shodhana, helps balance the mind and body. Close your right nostril with any finger that is comfortable. inhale deeply through your left nostril, then exhale through your left nostril. Release your right nostril after exhaling. Next close your left nostril with any finger. Inhale deeply through your right nostril then exhale through that nostril. Repeat for 5-10 cycles.
FINAL THOUGHTS:
I know and believe that those of us who suffer from an ED of any type can beat it. It is hard work and at times feels impossible; but I am sure it is a goal that is obtainable to all of you out there.
KEEP YOUR CHIN UP! Take baby steps towards your recovery, put one foot in front of the other and know, with a capital K, you CAN do it. Even if you can’t see it now, the world needs you!
Wings of Recovery 