The fall equinox is always a time of change, whether it’s as simple as putting on warmer clothes or as challenging as starting a new school or a different job. This year many people have had even greater hurdles in September, as they have been hit with hurricanes, floods, fires and devastating earthquakes. Although there are plenty of stories about people bouncing back, rebuilding and starting anew, the reality often is that people struggle a great deal, and for a long time. This can have a ripple effect on overall well-being.
Whether we’re dealing with a change we’ve chosen or a change that has been thrust upon us, we usually do best by utilizing both problem-focused, actionable strategies, as well as emotion-focused methods for reducing anxiety. One of the most accessible ways to calm anxiety is with the breath. Recently I did an online yoga practice called “Metamorphosis” with teacher Claire Missingham. As we relaxed into the practice, she said, “Let your breath begin to soothe you.” Even though I use breathing techniques a lot when I am stressed or anxious, I had never framed it as self-soothing. But I realized that, of course, that’s really exactly what it is. So what follows are some of my favorite breathing practices (I’ve tried to give credit where it’s due).
“Don’t forget to breathe”
In the 1985 movie, “Follow That Bird“, Grover gives Big Bird a piece of advice as he is leaving Sesame Street. “Don’t forget to breathe,” he says, “in and out.” Sometimes when anxiety strikes, the first that happens is that the breath gets shallow, or we even hold our breath. So the best way to start any breath practice is just to notice your natural breathing, in and out.
“Letting Yourself be Breathed”
Do this while lying on your back:
1. Close your eyes, letting your arms rest alongside your body and focus your attention on the breath without trying to influence it.
2. Imagine that with each inhalation, the universe is blowing breath into you and with each exhalation, withdrawing it. Imagine yourself passively receiving the breath. As the universe breathes into you, let yourself feel the breath penetrating every part of your body, even your fingers and toes.
3. Try to hold this imagination for ten cycles of exhalation and inhalation.
(Recommended for once a day. Adapted from Andrew Weil)
4 – 7 – 8 Breathing
This is particularly good for relaxing before you go to sleep at night:
1. Close your eyes, relax your jaw, and rest the tip of your tongue on the roof of your mouth just above your top teeth.
2. Take one or two deep breaths to start.
3. Now begin counting as you breathe: Inhale to the count of 4, hold the breath for a count of 7, then exhale slowly for a count of 8.
4. Repeat this 4-7-8 sequence three or four times.
(Recommended for once a day. Adapted from Andrew Weil, 8 Weeks to Optimal Health)
Alternate Nostril Breathing
Balances the nervous system. Hillary Clinton says she used this technique after the election.
1. Sit comfortably with eyes open or closed.
2. Use the thumb and forefinger to alternate closing off one nostril at a time.
3. Beginning with an exhalation, use the thumb to close off one nostril. Keep it closed off as you take your next inhalation.
4. Then release the thumb and press the opposite nostril closed with your forefinger as you exhale. Inhale through the same nostril, then switch the finger and thumb again.
5. Continue alternating from one nostril to another in exhale-inhale cycles for as long as it feels comfortable.
(Adapted from Olpin & Hesson)
Sit comfortably as you would for meditation:
1. If you would like to use a “mudra”, touch the tips of your pinkie fingers and thumbs together, while keeping the other fingers on each hand together but not touching the opposite hand.
2. Close your eyes or focus on the tip of your nose.
3. Inhale deeply through the mouth, and then exhale through the nose. Then inhale through the nose and exhale through the mouth.
4. Continue with this alternating pattern for several minutes.