Mindful breathing

Stress is a large part of life and although there is nothing wrong with a little stress, since it gives us the strength and urgency to complete daily tasks, the type of stress we have been experiencing these past few weeks is different, it is paralytic. Grinding our teeth, chewing our nails because we are stuck at home and every little thing triggers us, is not healthy.

One of the first things that anxiety affects is the breath. When we are panicked and worried, our breathing changes; it becomes shorter, shallower and faster than normal. Our lungs and heart would much prefer longer, slower, deeper breaths. Therefore in moments when we feel stressed, we must remember to breathe mindfully. But what does it mean to breathe mindfully?

Mindful breathing uses the breath as an object of concentration to help you focus and ease anxiety. When you are not focusing on something, your thoughts seem to just jump around in your mind, zigzagging about. Using mindful breathing you can help discipline your thoughts and bring you back to the present moment, which can positively impact your physical and mental wellbeing.

Try the following breathing technique if you have a couple minutes to spare and notice after how you might feel a renewed sense of calm and tranquility.

• Whether you are standing or sitting, become aware of your posture, and straighten your spine so that you feel alert and relaxed, but not rigid.

• Take a few deep breaths.

• Notice how your body feels.

• Bring your awareness to any part of your body that feels tense, and relax those muscles.

• Now bring your awareness back to your breath.

• Notice where you feel the breath most in your body.

• Settle into a relaxed focus as you follow the sensation of each inhale and exhale.

• When you notice that your mind has wandered (which it will, often!), simply acknowledge the sensations, thoughts or feelings that arise with open curiosity, and then let them go.

• Continue to gently redirect your attention back to your breath for as long you’d like.

Practicing Yoga or doing some simple stretches while concentrating on your breath can also help to release stress. Try to follow my instructions regarding the breath during my Yoga / Pilates / Yogalates classes to feel not only your muscles, but your mind relaxing as well.