I'm often asked.
What are some tips or tools that can help me get through a stressful day at work or any situation really?
And I thought that I would share this one with you.
We are all in a life that is real.
We have different challenges on different days.
Some days seem to flow quite easily and others can be full of quite a few bumps and mountains to hurdle.
And I always share with you how the importance of the breath can never be underestimated.
It's the one thing that's always with us.
It's completely free and right under the tip of our nose.
And we have this incredible ability to know that the breath is the only thing that goes through different facets of ourselves,
Physical,
Mental,
Emotional,
Energetic.
So if we're able to.
.
.
Practice and get to know the breath well.
Than when we need it most.
It is a friend that we really understand.
And so one of the things that I love to share with people is this technique which is really simple and can be done anywhere,
Anytime.
And you can do it as maintenance every day or if you come into a stressful situation or perhaps your mind is overthinking and everything's starting to become too hard,
This will help you to calm your nervous system and focus your mind.
So the first thing I always suggest is check your clothing that your clothing is not against your diaphragm,
That beautiful muscle that we have to help not only breathe but also massage our abdominal organs and remove toxins.
So just check around your waist and just ensure that there's no tight restrictions or just move your clothing a little bit if you've got a waistband on,
Just move it a little bit and that will help as well.
Then ensure that you're lifted from your sternum,
So the centre of your chest,
Just lift that up a little bit.
And those two adjustments can already begin to make a difference to how you're feeling.
Because quite often when we're stressed,
We'll hunch over and we can sort of,
You know,
Really start to feel closed down and our breathing becomes impacted.
The next thing we can do is to start the breathing pattern.
And we're going to do this in rhythm.
Groups of three.
So the first three we breathe in through the nose and out through the mouth.
In through the nose.
And out through the mouth and we do that three times And then we change to in through the nose and we close our mouth so that we're breathing back out the nose.
So three breaths in and out the nose.
They're not fast,
They're not forced,
We're just noticing the breadth.
Once we've done three in and out the nose we then return breathing in through the nose and out through the mouth.
In through the nose.
Out through the mouth.
And one final.
And then returning to in and out the nose.
Over the next few moments.
Just allow yourself to get into your rhythm.
Everybody breathes at a different rate.
And many factors will affect the rate at which you are breathing.
Whether you've just eaten,
Whether you're under stress,
And of course your lung capacity,
Rib cage,
So many factors.
So remember it's groups of three.
Three in through the nose.
Out through the mouth.
And then three in and out the nose.
Don't overthink it.
If you get mixed up with how many,
Don't worry,
Let that go.
That'll be your mind.
Whatever you're doing is beautiful.
Breathing in.
Breathing out groups of three.
3,
In and out the nose.
Three breaths in the nose and out the mouth.
You're doing great.
Start to notice the difference through your body.
What are you feeling?
Your eyes can be open,
Your eyes can be closed.
You can be still doing things,
Walking,
Working,
Driving or you may be seated or laying.
Keep working through those groups of three.
Nothing is forced.
Start to notice how perhaps your jaw has let go of some of the tension.
Your tongue is relaxed.
Your neck,
Your shoulders calm.
That tension melting away with each exhalation.
Breathe and allow.
3.
.
.
In and out the nose.
.
.
Three breaths in the nose and out the mouth.
This beautiful technique.
Can be taught to children.
And it's a lovely way of really bringing breath to the forefront of all our lives.
The more we use our breathing system and really connect with our breath.
The deeper our awareness of our own health.
Comes into our importance.
It's so incredibly important that we understand our health lies in our hands.
And to be able to connect with the breath in stressful situations helps us to lower all of the inflammatory factors that kick in in our body when we become stressed.
So I hope this technique has been helpful to you.
I've shared it for many,
Many years with some really profound results for different patients and students,
And I hope that you find that it's helpful to you as well.
So remember,
Nice and simple,
Three breaths in and out the nose,
Three breaths in through the nose and out through the mouth.
And just keep returning to that and do it for,
You know,
As long as feels comfortable.
To you and then of course return to natural breathing which is in and out your nose.
I hope that you have enjoyed this little tip and thank you so much for sharing sacred space with me.
