To say the last couple of years have been tough is an understatement. We’re in unsettling territory so it’s not surprising so many of us are experiencing increased tension and anxiety. Just before the first lockdown I spoke at Lynne Franks’ wonderful SEED Hub in Wincanton, to launch my book The Energy Secret (Kyle). Lynne asked how we can help ourselves curb anxiety and keep calm. ‘Breathe,’ I replied. I went on to explain that, after 40 years of exploring the mind-body connection, the one tool I’ve found that really helps to dampen anxiety is the most simple of all – deep abdominal breathing.
The moment you start to breathe deep, right down into the belly, it sends a signal that you’re safe, that everything’s okay. The HPA axis (that governs our stress response) sends out the order to stand down, to relax. Not only to relax, but – vitally – also to repair. So, by deep breathing, you’re not only going to start feeling a lot less shaky and jittery (from all the stress hormones sloshing around and revving you up) but you will also be supporting your immune system.
Stop right now and notice how you’re breathing. The vast majority of us have learned to breathe shallowly (if you were ever told to hold your tummy in as a child, you’re likely one of us). It’s so ingrained in me that I have to consciously stop and focus on my breathing many times a day so deep breathing becomes more of a habit.
If this is new to you, start by lying down to practise. Lie on your back with your hands gently resting on your belly. As you breathe in, let your belly inflate like a balloon – your fingers should spread and rise as your belly rises. Breathe deeply and smoothly – there’s no need to force the breath or hold it. As you breathe out, your belly will subside. Practise as often as you can and please also get your children doing this – make it a game. Who can puff their belly up the biggest? You’ll be teaching them a habit that will stand them in good stead for their entire lives.
Once you’ve got this under your belt, there’s a whole world of fancy breathwork you can try. In summer, I’m a huge fan of the yogic cooling breath. Curl your tongue into a tube and breathe slowly in and out through the tube – you’ll feel yourself cooling down in every way. If you can’t curl your tongue (it’s a genetic thing) just breathe over your tongue, leaving a small opening in your mouth. It has the same effect. You could also check out box breathing, imagining your breath as a square – inhale for four, hold for four, exhale for four, hold for four – it’s so powerful, the army teaches it.
Generally though, I keep it simple. The moment I feel myself start to feel anxious or panicky; I have a quiet word with myself; breathe, just breathe.
Jane’s book Ancient Wisdom for Modern Living (Kyle Books, £14.99) is available now. Follow her on social media as @exmoorjane
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