Breathing & Calming

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Breathing & Calming

A little sliver of reflection and the part of my survival guide I struggled with the most…

Breathing, mindfulness, and meditation are powerful tools that can improve our mental wellbeing in numerous ways. As we struggle with stress, anxiety, or other mental wellbeing concerns, incorporating these practices into our daily routine can help us feel more relaxed, centred, and in control. However, it can be very hard for some of us to sit still and ‘feel’ our emotions during times of struggle, and we might be keeping our schedules busy in order to avoid feeling these painful and uncomfortable thoughts.

I found it easier to sit and listen to calming music during times of reflection, which enabled me to allow my emotions to pass through me in my mindfulness practice. However, I struggled to immerse myself in breathing and meditation exercises. So, I am with you; if you’re at the start of your healing journey and your ego is puffing up, I’ve been there!

Let’s explore the science behind the benefits of breathing, mindfulness, and meditation on mental wellbeing as this helps me in moments when I struggle to practice regularly.

First, let’s talk about breathing…

Breathing is one of the most fundamental and automatic actions that our body does. But, did you know that the way we breathe can impact our mental wellbeing? Shallow or rapid breathing can cause our bodies to become more tense, leading to feelings of anxiety. While deep breathing can activate the nervous system, which helps us to calm our bodies down.
Research has shown that when we focus our breathing and practice deep breathing, we can help reduce stress and anxiety levels. When we focus on our breath and take slow, deep breaths, we activate the relaxation response in our body, which can help to lower heart rate, decrease blood pressure, and decrease cortisol (the stress hormone). Deep breathing can also help us to improve our cognitive functioning and enhance feelings of well-being.
One simple breathing exercise we can do is called 4-7-8 breathing. To do this, we can sit comfortably with our backs straight or lie flat on our backs (whichever feels most comfortable) and inhale deeply through our nose for a count of 4. Hold our breath for a count of 7, and then exhale through our mouth for a count of 8. Repeat this cycle four times, and we’ll feel more relaxed, centred, and focused.

Next, let’s talk about mindfulness…

Mindfulness is a form of meditation that involves being present and aware of our thoughts, feelings, and sensations in the present moment without judgment. Mindfulness practices have been shown to have numerous benefits for our mental health, including reduced symptoms of anxiety, depression, and stress.
One study found that mindfulness meditation can help us decrease activity in the amygdala, a part of our brains that is associated with processing fear and anxiety. By reducing activity in this area, mindfulness meditation can help us reduce feelings of anxiety and increase feelings of calmness.
Another study found that mindfulness practices can help us to reduce repetitive and negative thinking that often occurs with depression. Mindfulness can help us break free from these negative thought patterns and increase feelings of well-being.
Practising mindfulness can be as simple as focusing on our breath for a few minutes each day. Start by finding a quiet and comfortable place to sit, and take a few deep breaths. Then, focus our attention on our breath, noticing the sensation of the air moving in and out of our bodies. If our mind wanders, gently bring it back to our breath. Start with just a few minutes a day and gradually increase the time as we become more comfortable.

Finally, let’s talk about meditation…

Meditation is a practice that involves training the mind to focus and be present. There are many different types of meditation we can practice. At its core, meditation is a practice of focusing our minds and cultivating a sense of calm and inner peace. It can take many different forms, from seated meditation to yoga to mindfulness exercises. Regardless of the specific practice, the goal is always to cultivate a sense of stillness and presence in the present moment.
Research has shown that meditation can have numerous benefits for us, including reducing symptoms of anxiety and depression, improving sleep quality, and enhancing feelings of well-being.
One study found that meditation can help increase the thickness of the prefrontal cortex, a part of our brains that is associated with decision-making, attention, and emotional regulation. By increasing the thickness of this area, meditation can help us better manage our emotions and make more informed decisions. One theory is that meditation helps to quiet our “monkey mind” – the constant chatter and distraction that can keep us from being fully present in the moment. By cultivating a sense of inner stillness and focus, we can begin to let go of negative thought patterns and limiting beliefs that can contribute to feelings of anxiety and depression.
Another study found that when we practice meditation, it can help reduce feelings of anxiety and depression in those of us with post-traumatic stress disorder (PTSD). By providing us with a sense of control and a focused direction to self-soothe and regulate ourselves to a more calming state.
Meditation can help to improve our overall emotional regulation, making it easier to navigate our difficult emotions like anger, sadness, or frustration. It can also lead to improved cognitive functioning, including better memory, attention, and focus.
Meditation is a practice that anyone can do, regardless of age, ability, or background. Whether we’re an experienced meditator or a complete beginner, we can try a guided meditation, sign up for a local yoga class, or simply set aside a few minutes each day to sit quietly and focus on our breath.

Of course, breathing, mindfulness and meditation is not a remedy for all mental health issues, and it is not a substitute for medication or therapy. However, it can be a valuable addition to a mental wellbeing plan, and it can help us to improve our overall quality of life.

Like any new habit, it can take some time to see the full benefits of meditation.

But with regular practice, we may begin to notice a sense of calm and inner peace that can make a world of difference for our mental wellbeing.

So, why not give it a try?

Let's get started.

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Some ‘Reading Essentials’ recommended by myself and my courageous clients for self-discovery, learning, reflections & the healing process…

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Did you know that when we are anxious, depressed or sitting with painful & challenging emotions we crave talking about how we are feeling; over and over again with friends or family members…

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SOS