lower stress and anxiety

With a focused effort to pattern our breath, we can access the wisdom of the ages to help us reset our nervous system in these crazy, modern times. There are a number of viable ways to make a physiological shift from “fight or flight” anxiety, when our sympathetic nervous system is in control, to a more relaxed state in which the parasympathetic nervous system is in charge. This calm state brings blood pressure and heart rate down, increases oxygen to the cells, and relaxes tightened muscles. We can take some moments to control our intake of breath and our exhalations. We can simply count our slowed breaths, or we can visualize positive changes within our bodies. With closed eyes, picture yourself in one of the most relaxing places you have ever experienced — imagine the fresh air of a forest, or the warmth of a sandy beach beneath you.

Stress causes our metabolism to slow down and we store fat in lieu of burning it. Stress raises our blood sugar levels and increases a likelihood of heartburn or reflux. When we are anxious and uptight, the food we consume is not used well by the body, since the body’s focus is on survival, not on absorption and digestion. One great result of “giving thanks” before a meal is that the momentary re-set provided with gratitude prepares our body to receive and metabolize the nutrients in front of us. It’s a mindfulness moment to truly see, smell, and anticipate the food provided for our sustenance.

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Sit comfortably with a straight back, or lie in a relaxed position, legs uncrossed. Through your nostrils, take a slow, deep inhalation to the count of four. Hold that breath for a count of seven. Through your mouth, exhale for a count of eight, being sure to engage your diaphragm (the muscle below your lungs) in forcing out the last bits of held air. Repeat three times for a cycle of four. As you practice this twice or three times daily, increase your practice to two sets of four.

Advice for tailoring these steps differs from different sources. Some suggest adding an audible “whoosh” to your exhalation. Dr. Andrew Weil, MD, demonstrates the exhalation through the mouth with the tip of the tongue resting behind the upper teeth as the mouth is held comfortably open. He advises no more than two sets (8 cycles) to avoid potential light-headedness.

Experiment with your own varieties of this breathing pattern.

gratitude for the body

Find a comfortable position. Close your eyes. Breathe slowly and deeply several times to relax completely and to clear your mind.

Bring your awareness to the temperature of the air around you, and to the feeling of the support of the chair, floor, or bed on which you are resting.

Starting with the top of your head, breathe in as you think of your head. Breathe out with a word of gratitude for a gift that comes from a part of your head (senses such as taste, sight, cognition, etc.). Pause and move down the body, a section, limb, or organ at a time. You do not need to cover every single body part, but do so if you choose. Ideas: the mouth (a voice with which to speak or sing), shoulders (for carrying a small one in your life), heart (for pumping blood and distributing oxygen to the cells), arms (for hugging, raking, swinging a tennis racquet), stomach (for receiving and digesting nourishing foods). Linger after each expression of gratitude. When you are done, breathe mindfully for a few moments before rising.

count to calm

Sit in a comfortable position. Gently roll your head to the left and to the right to release tension in your neck and shoulders.

Inhale slowly and deeply. Exhale the breath slowly while you silently think the word “relax”.

Close your eyes for the next step. With eyes closed, allow yourself to take 10 typical breaths, not straining to go particularly deep or slow. Count down from 10 with each exhale.

After the 10 are counted, pause to scan your body for remaining tensions. How do you sense your stomach, forehead, shoulders or jaw? If they are tight, visualize them loosening.

Repeat the sequence as needed.