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Releasing tension stored in your nervous system

Writer's picture: Kirandeep KaurKirandeep Kaur

Breathing is an essential aspect of our existence, yet it often goes unnoticed as a powerful tool for managing anxiety and stress, especially for those dealing with Post-Traumatic Stress Disorder (PTSD). Every single anxiety management exercise has some element of breathing at its core, yet many people overlook its significance. Breathing may seem overly simple—after all, we all do it instinctively for survival. However, the act of conscious breathing can play a pivotal role in our emotional and physical well-being.


Understanding the intricate relationship between our thoughts, feelings, behaviors, and physical responses is crucial in tackling anxiety. When faced with stressors, it's natural to experience rapid heart rates, increased sweating, muscle tension, or elevation in blood pressure. Historically, many believed that the mind and body operated independently. Modern science, however, reveals that these aspects significantly influence each other (2021). Our breath is a potent tool, one that can help bridge the gap between our mental and physical states, enabling us to manage our physiological responses more effectively (Bourne 1995).


The Physiological Benefits of Breathing


The benefits of controlled breathing are numerous. Slowing down your breath allows for increased oxygen intake, which nourishes the muscles and effectively calms the body systems. This intentional act results in a decrease in heart rate and muscle tension, fostering a sense of relaxation and reducing anxiety levels. This physiologic chain of events can empower individuals to face challenging situations rather than retreat due to anxiety. By focusing on our breath, we can regain control when faced with overwhelming emotions.


Overcoming Initial Hurdles


Before embarking on your journey of deep breathing practice, it's crucial to acknowledge that making mistakes is part of the learning process. Many individuals initially feel self-conscious about engaging in relaxation exercises. This anxiety is completely normal. It’s important to remember that you are in control during this practice. Creating a comfortable environment to practice in can help alleviate some of the nervousness associated with letting go. Select a peaceful space where you feel safe and secure, as calmer surroundings aid in mastering relaxation techniques.


As you immerse yourself in your breathing exercises, you will typically notice improvements over time. Daily practice can lead to an automatic awareness of your breath, making it an easier skill to utilize during high-stress moments. Keep these essential points in mind as you prepare for your practice:


Feeling anxious or awkward is a common experience when beginning breathing exercises.


Perfection is an illusion; there is no such thing as the "perfect" breather.


The practice environment matters; strive to find tranquility in which to practice before attempting to apply breathwork in stressful scenarios.


Focus on the Breath: A Guided Worksheet


Use this worksheet to develop and practice your deep breathing skills. You may want to photocopy it for repeated use.


Instructions:


Select a Quiet Space: Choose an environment free from distractions where you feel relatively safe.


Hand Placement: Place one hand on your belly and the other on your chest, and take a few standard breaths. Observe which hand moves more.


Visualization: As you breathe in, visualize your abdomen filling with air and aim to elevate your hand over your belly.


Slow Your Breathing: Focus on extending your breath. Keep your eyes open or closed, as per your comfort. For timing, silently count “one” during your inhale and “one-thousand” during your exhale for twenty counts.


Allow Imperfections: Remember, it's normal for your mind to wander or for you to feel the urge to fidget.


Log Your Practice: Document your feelings and observations throughout the process.


Anxiety Ratings: Before and after your breathing session, rate your anxiety on a scale of 0 to 10 (0 being no anxiety and 10 being overwhelming anxiety).


Breathing Practice Day 1


Thoughts before deep breathing:


Level of anxiety before deep breathing: /10


Body sensations before deep breathing:


Thoughts after deep breathing:


Level of anxiety after deep breathing: /10


Body sensations after deep breathing:


​In conclusion, the practice of conscious breathing is an essential component of managing PTSD.​ By cultivating awareness of our breath, we enhance our ability to influence our physiological responses, ultimately aiding in the reduction of anxiety and the improvement of overall emotional well-being. As you explore deep breathing techniques, allow yourself the grace of practice and progress in both calm and challenging environments. This foundational skill can radically transform your relationship with anxiety and enhance your resilience in overcoming trauma.


By taking control of your breath, you pave the way for a more balanced and fulfilling life, no matter the challenges that arise.


With Love and Gratitude

Kirandeep

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