Reset Your Mood and Beat Stress with Breathing Strategies

Breathing to heal the body and clear the mind


Published:

Image provided by Shutterstock

Breath is life force energy. It connects our mind to our body, it shifts our heart rate, and it connects our inner and outer worlds.

Case Study

Susan came to me with terrible anxiety. Her boss announced that there would be cutbacks and she was afraid for her job. Her fear reduced her productivity. I had her do some “Elevator Breathing Techniques” to reduce her stress level.

It’s breathing through the nose while imagining your breath beginning from the navel, filling the heart center and then pausing for five seconds at the top of the inhale. Then, exhaling through the nose back down to the navel and pausing at the bottom of the exhale for five seconds.

It is within the pauses, in the place of nothing, that she was able to stay focused on the present moment and stay positive. She shifted her fear into productivity and still works there today.

Here are today’s 7 tips:

1. Breathing exercises have been used for centuries to heal the body and clear the mind. Here’s another one for you to try. Sit up straight and inhale enough air to completely fill your lungs, including the lower sections. Hold your breath for a count of five, and then exhale as much air as possible. Extend past where you would normally stop on an exhale. Hold that for a count of five. Repeat process nine times.

2. Here’s an exercise for frustration. Use it the next time you’re caught in traffic, or another similar, frustrating situation. Inhale while focusing on the word “calm,” hold for a count of five, and then exhale focusing on the word “peace,” and hold for a count of five. Repeat the process nine times.

3. Here’s an exercise for when you’re having a hard time with another person. Inhale focusing on the word “compassion,” and hold for the count of five. Then exhale focusing on the word “connection,” and hold for the count of five. Repeat the process nine times.

4. Here’s an exercise when you are feeling restricted or constrained. Inhale focusing on the word “gratitude,” and hold for the count of five. Then exhale focusing on the word “abundance,” and hold for the count of five. Repeat process nine times.

5. Here’s an exercise for when you’re worried or stressed out. Inhale focusing on the words “present moment,” and hold for the count of five. Then exhale focusing on the words “perfect moment,” and hold for the count of five. Repeat the process nine times.

6. Here’s one to do in front of the mirror. Inhale focusing on the word “forgiveness,” and hold for the count of five. Then exhale focusing on the word “love,” and hold for the count of five. Repeat the process nine times.

7. Here’s one to do when you need a boost or need help moving forward with something. Inhale focusing on the word “excitement,” and hold for the count of five. Then exhale focusing on the word “enthusiasm,” and hold for the count of five. Repeat the process nine times.

Here’s a handy guide for you to cut out and use as a reminder.

Donna Burick, a member of our 2016 Fit Family Challenge Panel of Experts, is a certified Holistic Life Coach Energy Therapist specialized in Body Talk™. With coaching and energy therapy, Burick guides her clients through the stress and chaos that comes with being a parent, creating solutions to help them find peace, clarity and happiness in their lives. For more information, please visit donnaburick.com or call 336-540-0088.

Edit ModuleShow Tags

Related Content

The Best 9 Homemade Hot Chocolate Recipes Ever

Take the chill out of the air with a cup of homemade hot chocolate. Here are nine recipes to die for.

Must-See Holiday Light Shows Across North Carolina

’Tis the season for dazzling light displays. Here are our top picks of holiday light show extravaganzas across the state.

How Should High School Freshmen Prepare for College?

How your ninth-grader can successfully launch his or her high school career.
Edit ModuleShow Tags
Edit Module Edit ModuleShow Tags
Edit Module

Newsletter Sign-Up

Stay connected to what's going on for kids and families in the Triad by signing up for our FREE e-newsletters!

Subscribe

Edit ModuleShow TagsEdit ModuleShow Tags Edit ModuleShow Tags

Annual Guides

Education Guide

The all-new 2015-2016 Education Guide is packed with everything parents need to know to navigate more than 500 education options and resources in the Triad, including area preschools, private schools, public school systems, charter schools, boarding schools and academic resources.

GPS [Go. Play. See]

It's your complete family guide to Triad living. Parents are busy and on the go. Use this guide to help you explore all this great area offers for families in Winston-Salem, Greensboro, High Point and surrounding communities.

Exceptional Child

For parents of kids with special needs, finding help and support can be challenging. We've compiled valuable resources for Triad parents in our latest annual publication, Exceptional Child, which is also available as a digital guide.