Slowing Down Our Breath, Body, and Mind

AS things continue with COVID-19, I wanted to share a few techniques that might help each of us in this time of stress and fear. The following are all things you can do on your own. Please watch the video as it will give more details and allow you to follow along.


BREATHING COUNT

To slow our mind and to bring some ease back to it there are a lot of different breathing counts that can help us relax. This short breathing count can do just that. It might take several times or even minutes long version of this.

  1. Start by breathing in over a count of 7
  2. Hold that breath for a count of 3 to 5, depending on what feels good for your lungs
  3. Release over a count of 5 with intention of letting go extremely slow to start

WALKING MINDFULNESS

Walking Mindfulness is much like walking meditation. The difference here is that this can happen at any moment in the day and we are attempting to be mindful of our speed and what is around us as we walk. We can do this in several different ways and add to it additional pieces that can help. For instance as we walk slowly we can notice what our feet are touching, what the ground feels like, what is in front of us, possibly we stop to notice a plant or a book and then describe it as if it was a painting. This can be used at any point in the day, I encourage trying to do this throughout your day for when you might need to get some water, or clean, or even possibly when your making lunch.

STOP

STOP is an acronym for:

  1. STOP
  2. Take a Step Back
  3. Observe
  4. Proceed

This is actually a Dialectical Behavioral Therapy skills that I find useful to teach to clients and use myself. We might use this technique and skill when we are feeling overwhelmed, anxious, irritated, or reactive. To explain more I have outlined what each part is trying to do

  1. Stop
    1. Stop whatever you are doing. This means don’t speak, don’t react or even move. Stop everything but breathing.
  2. Take a Step Back
    1. This also can be taken literally, as a way to help. Stepping back could mean leaving the space you are in, going for a walk, or going to your room. If you are engaged in conversation you might want to share with them you need a moment to take some space.
  3. Observe
    1. Once you have taken that space, now is the time to observe what is happening to you. How are you feeling? What irritated you earlier? Was what irritated you really what you were upset about? Do you need more space to come to a place where you can talk again? Do you need some ways to calm down more or maybe need to go on a walk? Find out where you are and come to a more relaxed state.
  4. Proceed
    1. Once you have observed how you are feeling, this is the time that you can take that action and reengage the situation, but only when you feel ready. You do not need to rush. Maybe proceeding means taking more time, but always remember you are coming back to what you stepped away from

I hope this all helps during this difficult time. Watch my video below and hopefully that will help guide you this as well. Read more..

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