The first breathing technique that I want to highlight is 2 to 1 breathing. This technique is one of my favorites, because I instinctively incorporated it into my life before I even knew what the hell I was doing with it! Before I really got into yoga, before I did any certifications or training...
Flashback: I’m sitting at my desk, overwhelmed by emails, meetings, building access requests, and everyone’s “I need this done NOW” mentality. My boss reminds our team to fill out our annual self-reviews and think about achievable goals for the next year. GOALS?! You want me to think about how to innovate and grow in a role that I don’t even want anymore?! The golden handcuffs have their hold and I’m feeling overwhelmed by the intensity of it all. I pause to close my eyes in an attempt to stop the swirling of tasks and thoughts, so I can focus on what needs my attention most. It’s not the emails or the goals or anything work related - it’s me. I need my attention more than ever. I breathe in a full deep breath until I absolutely cannot take any more air in. I hold it to feel my heart thumping in my chest. Then I slowly sigh it out, taking my time to ground into the moment and remind myself that “this too shall pass”. I relish in the feeling of my shoulders dropping, as I will away the tension I'm holding in them. I rinse and repeat a few more times, open my eyes and wipe a loose tear away, then start to tackle the tasks awaiting me one by one with a clearer head.
Can you take 60 seconds, not just when you have a leisurely moment, but in the height of your stressful moments, to just breathe? Do yourself a favor and try. This one’s pretty simple once you get the hang of it.
Breathe in a nice full inhale, noticing the lungs and the ribcage and the belly all expanding to receive the breath. Pause briefly. Then slowly, slowly, gently… let it go. Let the shoulders drop with it. Let the tension leave your body. Let it ALL go.
To get more technical, the goal is to double the exhale from the inhale (2 to 1) and is often cued with an inhale of 4 and an exhale of 8. But if that feels strenuous, stressful, or leaves you gasping for air, don’t give up! Try adjusting to meet yourself where you are at. Perhaps you start by breathing in for 2, out for 4. Or in for 3, out for 6. Another approach is in for 4, out for 4 (then 5, 6, 7, etc). You can even let go of the count all together and simply focus on a full inhale, and a long slow exhale. The intent is to calm the nervous system, shifting the body from sympathetic (fight or flight mode) to parasympathetic (rest & digest), so do what feels most resonant for you to achieve a state of calm.
Benefits you may experience from this technique include decrease in heart rate, calming of the nervous system, and stabilization in the mind.
Click the video below if you want to try a guided practice. We will start with an even inhale/exhale and expand up to a 4 count inhale and 8 count exhale, with a brief pause in between the inhale and exhale. Although I will guide you verbally, use your own senses as the ultimate guide and stop if it begins to feel like too much.
Keep breathing!
Pam
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