Breathing with Awareness

Regardless of circumstance, stressful situations can be challenging on many levels.  Fortunately there are many simple breath-related practices we can engage with to help initiate relaxation and re-connect us with innate wisdom, courage, and care. ​

Pausing in the moment

• Two Feet, One Breath – This is a lovely pause that can be done anytime to remember your presence in the breath and body.  Simply bring attention to feeling the sensations of each foot, one at a time, grounding into the floor below, and then settle attention upon one breath – one full inhale and one full exhale.

Have more time to be with breath?

• Mindfulness of breathing - Grounding into present moment experience
  • Continue anchoring into presence by allowing attention to focus upon an aspect of experience right now.  The breath is often a great place to start.  Feeling into sensations of breath, notice where they are most alive. Watch the body breathing without interfering, controlling, or changing it. When the mind wanders, gently notice where it has gone, bringing attention back with interest and care to breathing.
  • If the mind is very scattered, more focusing tools can be helpful.  Try placing a hand over the chest and belly to feel into the sensations of breath more deeply.  You can also consider counting the breath or naming each phase of breath as “inhaling” and “exhaling”.  If you have a favorite mantra, affirmation, or prayer, consider allowing it to float upon each breath like a gentle breeze. 
  • IMPORTANT NOTE: Sometimes focusing attention upon the breath can be more anxiety provoking.  If that is the case for you, explore a different anchor such as the sensations in a particular part of the body (feet on floor, sit bones upon a chair, back leaning into a support, hands upon the lap, etc.) or listening to sounds in the environment.
• Breathing exercises - Inviting relaxation
  • If the breath is a safe anchor for you, consider exploring the potential for breath to directly promote relaxation in the body.  Simple breathing exercises such as matching the length of each inhale and exhale (4:4 counts) or slightly prolonging the exhale (4:6 counts), can tap into the body’s parasympathetic nervous system, our “rest and digest” mode of being.
  • Belly Breaths - Another cue for relaxation is feeling sensations of breath in lower parts of the body.  Allowing each breath to be felt in the abdomen and pelvis promotes engagement of the diaphragm.  This allows for slow, deep breathing and shifts the body away from the short, shallow breaths that are common in times of stress, pain, or anxiety.
  • Lion’s Breath – Taking in a deep breath, allow the exhale to release deeply with an audible sigh, or “Ahhhh,” through the mouth open wide like a lion.  This emphasizes the exhale, continuing to promote physiologic relaxation. It also may relax the face and neck muscles while inviting a bit of fun and humor. 
  • Once a greater sense of calm is felt, return to breathing naturally.
• Affectionate breathing - Befriending yourself
  • Compassionate care and mindful attention go hand in hand.  Notice the ways in which you are caring for yourself.  Is it possible to invite self-compassion to moments of self-criticism or judgment?  Can you be a kind friend to yourself in the same way your trusted friends are there for you in times of need?
  • Explore allowing the breath to be a vehicle for compassion within you. If it feels right, place a hand over the heart, paying close attention to the sensations of breath there.  Allow yourself to savor the warmth and support this may provide.  Explore sending this felt-sense of care throughout the body with each breath, allowing it to soften and illuminate you from within.  If it feels right, consider adding some phrases that feel natural to you, that might express the support you need right now. 
  • Examples of self-compassionate anchoring phrases include:
    • This is a challenging moment.
    • I am not alone in my struggles.
    • May I accept myself as I am.
    • May I give myself the compassion that I need.
    • May I feel peaceful, loving, and free.

​Appreciating awareness
After engaging with any of the practices above, simply bring awareness to the quality of your presence.  How has it shifted or changed?  Is there a loosening of tension in the body? A softening or a tenderness of heart? A focusing or more clarity of mind? Is there a bit more lightness or a feeling of more spaciousness within? How have these short breathing practices impacted you?
Can you take a moment to appreciate something about who you are right now?

Breath
by Danna Faulds

 Breath, the mindful breath,
the rhythm, out and in,
the wave that washes
through our days,
Creating space for stillness,
sorrow, joy, or exaltation. 
 Full, then empty,
ebb and flow,
breath accompanies
each step into the unknown.
In the breath, the soul
finds an opportunity to speak. 
Images or intuition,
poetry or wordless wisdom
come and go -- no effort but
to breathe and listen.