The Blog: Take a Breath.
Take a Breath.
Sometimes the world feels so overwhelming.
Like a visceral assault of my senses, the residue of others linger like dust on my being.
Friends and strangers walking with feelings and opinions unchecked;
Entangled and engage in the messiness of others.
Confusion of Corona rules and mandates,
Leave others aloof or desperate for connection.
“Take a breath” I whisper to myself:
As the onslaught of outside voices clamor.
“Take a breath”, I inhale;
Finding reprieve in the sensation of cool air traveling to my piko.
Pause, sitting in the anticipation of breath's escape.
Exhale the moment, the day, the week into the sky.
Inhale;
One breath closer to calm, quiet presence.
Pause;
The mind slows, reactions and retaliations withheld & resolve into this stillness.
Exhaling back into myself.
Breathe.
After the recent “Covid-19” rules were posted, I felt a little bummed and discouraged. Bummed that it’s not pau (finished, done, complete), never ending. Bummed that we were being put under rules that left me questioning the judgement of government leaders, and bummed that it feels like some of the joys of living on our island home is being further limited. However, I’m surrounded by a truly supportive network of people who encourage me to see the “blessings in disguise” created at this time. My mama would say, “look for the silver linings in the clouds, the rainbows others don’t see”. I’d like to share one of those “silver linings and rainbows” I’ve discovered along the way.
One big “rainbow” I have gained is the consistent practice of Hā. Pranayama. Mindful breathing techniques. Breathing represents the ability to take in and receive life; the simplest substance in our lives. There are numerous programs, videos and teachings on the importance of conscious breathing. Breath work can shift your energy, connect you more deeply with your body, calm your nervous system, and release stress in your body. There are two breathing practices that have been helpful in my life, and Iʻd like to share them with you.
The first is called the “4-7-8” breathing technique. To practice, come into a comfortable seated position. If in a chair, feet should be planted to the ground. Hands relaxed on your lap. Shoulders relaxed, back straight. Close your mouth and inhale quietly through your nose to a mental count of 4. Hold your breath for a count of 7. Exhale completely through your mouth, making a whoosh sound to a count of 8. This is one breath cycle. I recommend doing no more than 3-4 breath cycles at a time. Remain seated for a few minutes after this practice. Give yourself the gift of presence as you allow your physical and subtle bodies (energetic, emotional) to adjust. What do you notice? How do you feel? What thoughts come to mind, if any? Kilo (observe and see).
The second breathing technique I use through out my day is called “box breathing”. Box breathing is a powerful, yet simple, relaxation technique that aims to return breathing to its normal rhythm. This breathing exercise may help to clear the mind, relax the body, and improve focus. The technique is also known as “resetting your breath” or four-square breathing. It is easy to do, quick to learn, and can be a highly effective technique for people in stressful situations. People with high-stress jobs, such as soldiers and police officers, often use box breathing when their bodies are in fight-or-flight mode. This technique is also relevant for anyone interested in re-centering themselves or improving their concentration.
Box breathing is a simple technique that can be done anywhere, including at a work desk or in a cafe. Before starting, sit with your back supported in a comfortable chair, with feet on the floor.
Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.
Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.
Begin to slowly exhale for 4 seconds.
Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.
If you find the technique challenging to begin with, you can try counting to three instead of four. Once someone is used to the technique, they may choose to increase the breath count to five or six.
This simple practice of mindful breathing has impacted the way I choose to navigate and process my day. It is helping me to be a better parent, spouse, team member and contributor in my community because I can relax, listen and be present. I encourage you to try out one or both of these techniques. Let me know how it works for you. Below is a couple of links for those who enjoy using a guide or video.
4-7-8 Technique w/Dr. Andrew Weil
4-7-8 Technique for kids/teens
Box Breathing Guided Exercise.
Happy Breathing!
Coach Anela