Anxiety , Depression, Pain: How to "Breathe Easy"...
By award-winning author and stress-relief expert Susie Mantell
We are a culture that really needs to learn better how to breathe! Proper oxygenation has profound implications for both physical and emotional well-being. (In fact the word "Inspiration" derives from the breathing process.) Some recommend always beginning slow, mindful breathing by exhaling
first to expel old stale air hanging-out deep in the lungs, and make room to bring in clean fresh air. (Personally, I prefer this sequence too, but if you don't, find a rhythm and pace that are comfortable for you. That's more important than "doing it right".)
- Everyone is different. Find a gentle, comfortable breathing pattern. Breathe slowly, rhythmically into a soft belly, pausing briefly before each exhalation. Listen to your body regarding rhythm and depth of inhalation to avoid feeling "light-headed".
- Some find it helpful to repeat a soothing phrase while focusing on the out breath--("I exhale worry...All is well.") and the in-breath ("I inhale peace and well-being.") Another variation might be, " I exhale any limiting beliefs... Inhaling new possibilities and hope". You can make up your own phrases, e.g.: "I release pain and worry.. Inhaling deep comfort and calm...". Mindful breathing is a wonderful a way to clear out "head noise", promote clarity and memory. Check out writings on mindful breathing by Thic Nat Han, Andrew Weil, M.D., and Jon Kabat-Zin, among others.
- Many people complain of muscle tension in the neck and shoulders, or
hold stress in the jaw, lower back or experience headaches. Imagine
exhaling "through the shoulders". Exhale pain and tension in whisps of grey smoke. Another pain-release is imagining a glowing ball of colored light soothing the area of pain...repeatedly breathing its glow into your discomfort and exhaling the pain. (Your choice of colors, and they may change or swirl or if no color comes to mind, use clear white light. That's fine too.)
- Since stress tends to bring energy upward in the body--often around the
neck,jaw and shoulders. Try re-focusing attention and awareness lower...into
the solarplexus...moving down into the hips...the feet, again grounding
yourself firmly.
- There is a great breathing technique originating in Yoga practice. Closing your eyes, exhale through one nostril and inhaling through the other. It's a bit easier if you use a finger to close off one nostril while "using" the other ...eventually you might not need to.
- A GREAT TIP: During mindful breathing, gently place the tip of your
tongue behind your top front teeth where they meet the palate. Just
softly placed--not pressing. Notice as you do, how the muscles in the jaw,
cheek and throat soften. Good to remember while sitting in traffic, or in
line at the bank, while backing up files (or surfing the web...)
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Award-winning stress-relief expert Susie Mantell ...is the author of the deeply soothing relaxation CD, "Your Present: A Half-Hour of Peace,” clinically approved for symptoms associated with stress and sleeplessness, depression and grief, anxiety, P.T.S.D., Fibromyalgia, caregiver stress, cancer, pain, divorce and addiction recovery. Featured in The Los Angeles Times, NBC, ABC, CBS-TV, Town & Country, The American Pain Society, Hazelden and The Susan G. Komen Breast Cancer Foundation, listeners include The Mayo Clinic, Memorial Sloan-Kettering, The Betty Ford Center, V.A. Hospitals,and Canyon Ranch (#1 Spa.) Customizing stress-reduction for Fortune 500 companies, distinguished hospitals and spas, Mantell has facilitated thousands in relieving health-related, work-related, chronic or traumatic stress. Her multi-sensory, mind-body techniques appear in national media, medical and corporate publications. Susie Mantell's Stress-Relief & Wellness Tips are intended as an adjunct to, not a substitute for, professional health care. Order “Your Present: A Half-Hour of Peace” and find more of Mantell’s stress-relief tips at www.relaxintuit.com