Breathee - Breathing exercises

MINDFUL BREATHING: GETTING RID OF ANXIETY ONCE AND FOR ALL

When you react unconsciously to a stressor, the emotional response of your mind and body can develop into a habit that deepens suffering and is detrimental to your health. It is therefore vital to learn how to clearly distinguish between conscious and unconscious reactions. It opens you up to boundless inner resources that you may not have known you had. It may not always be possible to reverse the circumstances that put you under stress, but it is within your power to consciously rebuild the chain of reactions and deal constructively with stress. As your mindfulness skills improve, step by step you will learn to prevent panic and anxiety attacks, which will greatly enhance your emotional and physical health.

THE PURPOSE OF MINDFUL BREATHING

is to contribute to your victory over anxiety and stress, not to deepen your suffering by creating additional stress. Therefore, take your time. Remember that you can stop at any time. Don't become overworked; keep an eye on your well-being. Take care - all in good time, the practice is sure to sow the seeds that will give a rich harvest. If you are willing and persistent, you will inevitably learn how to reduce stress, which means you will live a happier and calmer life.

The practice of mindful breathing is a key exercise in MBSR - Mindfulness Based Stress Reduction. Normally when stressed, our breathing speeds up uncontrollably and changes from deep to choppy and shallow. This triggers what is known as 'chest breathing', which only involves the upper parts of the lungs. The art of conscious breathing is based on knowing the human body and developing the ability to control it. During panic attacks, switching from thoracic to diaphragmatic breathing helps to relax the entire body and calm the mind. The diaphragm is the muscle that separates the abdominal and thoracic cavities and is bordered by the ribs. In the human body it serves to expand the lungs. "Abdominal" breathing is most common during sleep and periods of relaxation. Therefore, when you consciously switch to this kind of breathing, actively using the power of the diaphragm, your body regards what is happening as a clear signal to relaxation and tranquillity.

During meditation, you may find that your thoughts become confused and wandering, your attention diverted to irrelevant events and details. Acknowledge this fact, don't beat yourself up and don't blame yourself for anything. Try to identify the object to which your thoughts have wandered. Then carefully redirect them back to your breath.

At the end of the meditation, mentally congratulate yourself for whatever result you have achieved. Thank yourself for trying your best to be present in the present, to enjoy the here and now. Experience the joy of allowing your inner resources to heal your body and mind, and feel yourself stepping onto the path to healing and well-being.