Breathing Techniques to Calm Your Nervous System
We all must learn pacify our nervous system in times of stress in order to pull ourselves out of “fight or flight” and back down our nervous system to “calm and cool.” Whether you are receiving upsetting news; trying to manage your emotional reaction; or just plain overwhelmed; we all must learn techniques to release nervous tension and gather our wits about us so that we can react in a balanced, thoughtful manner to whatever life throws our way.
It is rarely about what is happening; it’s about how we react to what is happening.
There is a reason that whenever we are upset often people will say “take a deep breath.” Our breath and breathing is one of the most powerful ways to shift our mood. It is an excellent way to bring in energy if you are feeling depleted or tired; or to calm yourself if you are stressed or anxious.
My first favorite breathing technique I call “Finger Breathing.” This involves slowly and sequentially moving through the fingers, shaping them into what we call in yoga “mudras.” It is a helpful way to stay tethered to each moment, as you concentrate on the tactile sensations of each finger connecting, and synchronizing breath and movement.
I recommend reclining on the floor with your knees bent and fallen into each other, with the feet a little wider. This allows the large bones of the thighs (the femurs) to ground into your hip sockets and stabilize the body.
If you are unable to recline onto the floor, that’s not a problem; just find a comfortable seat and place both feet flat on the ground and sit tall with good posture so there is plenty of room for your lungs to expand as you breathe.
Begin by connecting the right-hand thumb to the right-hand pinkie finger, and the left-hand thumb to the left-hand pinkie finger. Take a single breath here, and then gently shift to connecting the right-hand thumb to the right-hand ring finger, and the left-hand thumb to the left-hand ring finger. Again, we take a single breath.
We continue this process, moving through each finger, until we finish with the index fingers to the thumbs, with the breath gently lifting into the chest and shoulders. And then we begin the process again moving back to the pinkies. You can continue with this technique for multiple rounds, keeping the mind gently focused on connecting the breath with movement.
This breath is both a concentration technique and a breathing technique. It is easily done anywhere and without drawing much attention to yourself. You can practice it before a test or interview; while waiting in the doctor’s office; when you first wake in the morning; or as a calming breath to help guide you into sleep.
Another great technique for calming and grounding is counting your breaths backwards. This is a technique often used in what we call Yoga Nidra or Yoga Sleep – though the goal is not sleeping. It gently focuses the mind on our breath and keeps the mind engaged just enough to have to concentrate on the present moment. Worry only exists when we are thinking of the past or the future!
Start with the number 54; relax and close your eyes. Start by exhaling completely; always begin with the exhale to create space in the lungs for a deep breath. Then, allow the mind to think “Inhale 54 …” as you breathe in and then “Exhale 54 ...” as you breathe out, and continue. “Inhale 53 ... Exhale 53 … Inhale 52 … Exhale 52 ….” If at any point you lose track of what number you are on, start over all the way at the beginning again with number 54.
The more you practice these techniques the better you will become at managing your emotional reactions. In the same way that distress and anger can feel a bit contagious, so can calmness. Slowing down; lowering the sound level of your voice and focusing on your breath will not only help you to feel more grounded and stable, it will help your co-workers, family and friends to feel that sense of stability as well.
Shanti my friends, keep breathing.
Jill
