Calm Is Just A Few Breaths Away
When you hear about coronavirus, how do you feel? For many it’s scared, for many it’s anxious, for many it’s stressed. You know…that horrible tight feeling in your chest, the nasty shortness of breath, the panic. I know I feel all of these at times too.
How are you doing at the moment? These certainly are trying times, so I thought it may be helpful to have some simple tools and ideas to bring into your life, that I know can make a difference. So, with all the stress and pressure we are all feeling in these trying times, I wanted to gift you with 3 beautifully simple, yet powerful methods to help. To give you access to feel a little calm and to ease the burden of your worries.
STEP ONE - 7:11 RATIO BREATHING
The 7:11 Ratio Breathing is simply a loose guide for the ratio of your breath. This means it’s almost twice as long for the out breath as it is for the in breath.
Why? Well when we are upset, stressed and/or anxious we are in the fight or flight’ which is the term for the activation of the Sympathetic Nervous System. This beautifully easy and quick deep breathing technique works by stimulating what is known as the Parasympathetic Nervous System – activating a natural bodily response that can be described as 'rest and digest'.
Nice and easy, in harmony with the flow of your lung capacity. Practising this breathing technique a few times a day will lower your overall stress levels in the long term. You can really enjoy the calming effect it will have on your mind and body.
Place one hand on your heart and the other hand on your stomach.
Short breath IN through the nose
Long exhalation OUT through the mouth (don’t purse your lips, simply part the lips loosely and exhale)
Repeat as often as it takes, or you enjoy
This 7:11 ratio breathing technique for relaxing quickly is the most powerful I know and has been used for thousands of years throughout the world.
STEP TWO - THE REAL FEELING OF NOW
This is such a wonderful way to become grounded and interrupt the worrying mind. Especially helpful during panic and anxiety attacks.
Take 3 deep breaths, look around and name out loud or in your mind if you aren't able to speak:
Name what you can see ie. actual things like chair, car, tree, light etc
Name what you can hear ie. cars driving by, music, people speaking, perhaps your breath or heartbeat etc
Name what you can feel with your body - NOT feelings, simply tactile ie. Chair beneath your body, clothing on your skin, shoes on your feet etc
Do this for a few minutes and notice how much calmer you feel.
*Some may know of this and count each and every thing you see,feel,hear. Please make sure you DO NOT COUNT as this can create anxiety if you aren't able to meet the quota!
STEP THREE - ENJOY THE LITTLE THINGS
Take a moment to simplify your life. Many of us don't have a choice, with all this time and space due to either hibernation or self-isolation. This limiting of public outings and it seems, withdrawing from the world.
Let's make the most of the situation and breathe, read a good book, perhaps take a stroll with someone you love. Take some quiet time to do a jigsaw, or even clean out the garage.
So many times we complain that there's just not enough time in the day. Well now is your chance to relax and do the things that really matter. Pick that phone up and talk to a friend or family member that you haven't had the time to catch up with for ages. Do some baking, or even start that journal you've been meaning to do for years.
Whatever it is that let's you take a moment and 'smell the roses'....do that! At the very least, do NO thing. This time is not permanent and in a years time, you'll wish you had learnt how to relax and enjoy the little things.
Remain calm, serene, always in command of yourself.
You will then find out how easy it is to get along.
Please know, face to face sessions are still available, following all the COVID-19 health regulations and requirements in addition to Online Telehealth Sessions, of which I have been successfully carrying out for my distance and overseas clients for many years.
*If you would like to have a complimentary phone consult, or see how I can help to support you, please book your call here.
Take care of you
Clinical Hypnotherapist, Psychotherapist, Reiki Master, Author