Just take a big deep breath. That’s one of the most common phrases I’ve heard to try to calm down.
Anxiety or feeling activated has been creeping up on me for a few years now. And at the same time, I wouldn’t say that I’m an anxious person. Still, I’ve caught myself holding my breath. I know, not useful!
I’ve also noticed I do more audible sighing. And it could happen anywhere. On my own, with people, in the supermarket. It doesn’t seem to mind where it happens. Loud blowing out of air. How delightful! Well actually, it is.
This audible sigh is part of our human response to stressors. Sometimes I might even block this response, and hold my breath. When that happens, every little thing can get to me. I might overreact to someone stepping in front of me at the supermarket. Worse, I might block that reaction and go into my rationalising brain and tell myself that it’s nothing and “just take a deep breath in”.
So what’s wrong with being rational? Well, for one, it makes me stop sensing and jump into my head.
Now I’m trying to think a feeling.
Does that make sense to you? No, I didn’t think so!
Instead of taking a deep breath, my audible sigh is actually a much healthier response. Baby, let your hair hang down! Well, in this case, baby, let your air out! In short, to get back to our whole living, breathing, feeling selves:
Breathe Out First…
Breathing out calms us down
[Irene Lyon, Nervous System Expert]
Physiology and neuroscience both tell us that breathing in causes our heart rate to increase. In even simpler terms, this causes more “activation” or even stimulation. This is not what I want when I’m feeling that ol’ anxiety. I want to get back to a calmer state.
Breathing out causes our heart rate to decrease
[The Resilience Institute]
Next time you’re feeling a little activated, such a kinder-to-self way of saying “anxious”, try this:
- Sit with your feet touching the ground;
- Blow a little air out;
- Look around slowly at neutral things at eye-level or a little higher like a door, the floor, a wall and really notice them;
- Wait for your breathing to find its own calm;
- rinse and repeat – at your own pace, keeping your eyes open, yet soft.
What happens when you do this? What do you sense? Where do you sense it? Were your eyes open or closed? Try the opposite. What brings you more ‘here’?
Comment below, I’m listening – and softly staring at my bookshelf LOL.
Feeling a little “activated” and you want/need to get back to a calmer state, remember:
Breathe OUT first.
