Anxiety and Breathing

Breathing seems like the simplest thing in the world. We do it naturally, involuntarily. If we didn't, we wouldn't be alive. But what is the connection between how we breathe and how we feel?

Take a minute to pay attention to your breath. Put one hand on your stomach, and the other on your shoulders. Which hand rises when you inhale? If your belly rises, and then contracts when you exhale, then you are probably using diaphragmmatic, or deep belly, breathing. This is the healthiest, most efficient way of breathing - filling the lungs, engaging the core muscles, and oxygenating the blood. If your shoulders rise, then you are probably engaging in shallow, chest breathing. This type of breathing is much less efficient for your body. It can lead to decreased lung capacity and even high blood pressure.

When we're frightened, we typically engage in chest breathing - it's a natural, primal reaction. But the fear usually passes quickly and we return to our normal, healthier breathing pattern. But, when you are stressed out or anxious, shallow chest breathing persists, exacerbating the anxiety (because with this type of breathing, you usually feel like you can't get enough air) and creating a vicious cycle.

So try this: take a few minutes to lie on your back, with one hand on your stomach and the other on your shoulder. Breathe in deeply through your nose for a slow count of 3, feeling your belly puff out, and keeping your shoulders down. Then exhale for an equally slow count of 3, allowing the mouth to fall open, feeling the belly contract in toward the spine. Try this breath for 10, slow deep breaths. Try to focus your mind on nothing but your breath.

How do you feel? It's amazing how much better we can feel after just a few deep, correct breaths.....and how easy it is to neglect this vital link to our health, wellness, and happiness.

Ahimsa - non-violence

As I go through a 200-hour yoga teacher certification training, I've been thinking a lot about the yogic principle of AHIMSA, or non-violence (also non-harming), and how it relates to counseling. Of course, the literal translation of this is to not kill, or harm others. But truly practicing ahimsa has many more meanings. It means not stooping to the level of someone else who harms you, even in a small way (for example, not tailgating the car that just cut you off). That doesn't mean being passive or wimpy, but knowing which battles are worth fighting, and which are likely to make you agitated, anxious, and aggravated with yourself later ("why did I feel the need to do ____?"). Ahimsa also means being non-violent with yourself, not beating yourself up about everything little thing. The yogis talk about "making space" for all of life's ups and downs. So, for example, instead of constantly berating yourself for having gained a few pounds and for not working out, what would it feel like instead to say to yourself, "Okay, I'm not so thrilled with these extra pounds, but I'm happy with who I am anyway. Wherever I'm at is okay, and when I'm ready, I'll start exercising." How much better would we feel about ourselves, our relationships, and the world in general if we all practiced a little more ahimsa?