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Learning to monitor and work at regulating breathing is a fundamental skill for settling the anxious body.
First steps. Find a quiet, comfortable place to sit or lie down. First, take a normal breath. Then try a deep breath: Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully. Now breathe out slowly through your mouth (or your nose, if that feels more natural).
Breath focus in practice. Once you’ve taken the steps above, you can move on to regular practice of controlled breathing. As you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax.
Strategy #1: Neck Rolls and Stretches
Stand or sit with your spine upright and so you are well supported. Gently release your head so that it tips forward – only as far is comfortable. Explore small, gentle neck rolls from side to side (caution going back) and stretching. Find what is comfortable right now. Clicks and cracks in the neck muscles are normal as they release and let go.
Strategy #2: Tense and Release
Systematically go through general muscle areas focusing on one at a time. Intentionally tense and squeeze those muscle groups for about 5 seconds, then release and breathe fully. Go through the head and face, shoulders and arms, abdomen, legs, feet and toes. It can be useful to experiment starting from the feet up as well.
Strategy #3: Finger Push-ups
Place the fingertips of one hand against those from your other hand. Gently, slowly and firmly push your palms toward and then away from each other while keeping your fingers strong – like a push-up. Try to take at least five seconds for wch “push-up.”