In a dis-regulated state, often the smallest action can make a huge stride toward restoring balance.
I like knowing that my best goal is as simple as changing my mind. but if you can imagine being or are in a state of dis-regulation you will know that simple is not the same as easy.
One trick that I learned in yoga is to breathe slowly and deeply. Even just the slight shift of paying attention to how I’m breathing and influencing it by trying to breathe into my belly before pressing all the air out, will help me focus away from fear and begin to return to regulation. Sometimes I’ll try to make my out breath longer than the in. There are many different breathing techniques. I like doing ‘box breathing’ (you can google it) as well.
Breathing is something everyone already knows how to do. Focusing on it is something anyone can do anywhere at anytime. No one else needs to know when you are practicing. Standing in line, sitting in traffic, in the middle of the night, (it can even help me fall asleep.).
The hardest part I find, is probably remembering to do it. Before I did yoga I was a very shallow unconscious breather. Even now, in a stressful situation I think I actually forget to breathe. After years of practice, I will still get upset and my body will have to yawn or pull in air with a sigh. That little unprompted shudder now reminds me to pay attention. I like the concentration it takes because conscious breathing always pulls my mind back to the present. My yoga teacher says no one can breathe in the past or the future, you can only breathe in the present. So while paying close attention to breathing, I am thwarted from worrying or lamenting. I am also pulled away from my over thinking mind and back into my body.
I sometimes forget about my body, which I know sounds odd. As an artist, I like feeling lost in my work, which is another way of losing awareness of my body,. Reading, I notice, is another. I’ve since learned that when my body awareness returns it feels good. It can help me feel grounded and clear. Breath work is the simplest way that I know of to return to the present moment, get out of my racing mind and feel that I’m ‘back’in my body.
I wrote and illustrated a picture book about breathing, partly because of my pesky forgetfulness. I have been restored to a regulated state so many times by a breath centered yoga class. Yet it still feels like a miracle every time I come from a dis-regulated state into a peaceful one with just breathing! I still get side tracked with fear or worry and forget.
I want for kids to be able to learn this simple skill because I wish I had it growing up. I also wish I had it as a young mom. It’s a helpful practice I always return to.
Working on my book and attending yoga classes definitely helped me forge my own breathing practice. My favorite stories are from young moms with little ones who after reading my book over and over every night, witness their kids using conscious breathing when they get upset. (Check out Peaceful Hearts on Amazon for a digital copy), research breath centered yoga near you…or just give it a try next time you find yourself in traffic.
breathecentricyoga.com
Peace Kit 