Several times a day, I work with people who are being confronted with a challenge that is creating tension and anxiety in their minds and bodies. They feel the stress in many ways: tight chest, heart racing, nausea, headaches, muscle pain, and often an inability to focus and make necessary decisions and plans. They are in reactive mode, driven by their sympathetic nervous system (the adrenalin producing fight or flight reflex) and struggling to find balance in a difficult time. As always in a time of crisis, they want to be relieved of their distress and they want relief yesterday.

Before we start to focus on the specifics of their problems, my goal is to shift them out of “reaction” into “response” so that there is greater possibility to see the situation as doable and manageable. We begin to problem solve with a lesson in breathing, because being stressed can literally take our breath away.

As I sit here writing , and as you sit there reading, our breath is doing what it knows how to do, bringing oxygen into the body and releasing carbon dioxide that the body does not need. A constant miracle, the breath is our moment to moment reminder of being, it is the source of essential energy for every cellular function and it provides an opportunity for experiencing taking in and letting go.

We are rarely conscious of our breath, it does its job without our having to pay attention. Yet it is in the act of paying attention, when we choose to, that affords the possibility of using the breath to restore balance in the face of life’s constant demands and disruptions. By being mindful of breath, especially by recognizing the importance of exhaling completely to allow for full inhalation, we give the mind and body and spirit an opportunity to integrate and marshall resources. To connect with our be-ingness versus our constant do-ingness.

The old English word “hal” has evolved etymologically into a number of important life affirming words. Hal is the root of whole, well, health, holy, and in-hale. So that when we inhale we can literally bring to our body/mind/spirit wellness, wholeness and health. When we breathe in we “inspire” and each breath can become an inspiration for peace, balance, and an “at-one-ment” with the world. The old hymn says:

Each exhalation and inhalation can become that "still small voice of calm" amid the pressures and tumult of daily life.

Here are some simple breathing techniques:

1. OBSERVE THE BREATH

• Sit comfortably with eyes closed or half shut.
• Simply observe and pay attention to the breath.
• Do not influence or force the breath to be anything other than it is.
• Let the breath be for several minutes.

2. START WITH EXHALATION

• Sit comfortably and bring your attention to your breath.
• Try to experience the exhalation as the beginning of the cycle.
• Use the muscles of the chest and abdomen to gently empty the lungs.
• Allow the inhalation to be passive.
• Exhale to the count of five and inhale to the count of three.

3. RELAXING BREATH

• Sit, stand, lie down or walk while doing this breath.
• Place the tip of your tongue at the back of your front upper teeth (this is the yogic position).
• Exhale completely through the mouth, making an audible sound.
• Then close the mouth and inhale quietly through the nose to a silent count of four.
• Hold the breath for a count of seven.
• Now exhale through the mouth to a count of eight.
• Repeat for four cycles keeping the tongue in yogic position the entire time.
• Increase to eight cycles a day if desired.
• This is especially effective during times of sleep disturbance.

By breathing in a controlled, focussed manner we are leading the body/mind away from the adrenal fuelled sympathetic nervous state towards a relaxed parasympathetic state. It is not by chance that an awareness of breathing is a fundamental part of the Relaxation Response developed by Dr. Herbert Benson. This response calms the body/mind, enabling us to “let go” of the stress and the panic which, in the end, can leave us out of breath.

Dr. Wardle is one of Western Canada's leading Mind/Body physicians. She currently resides in Vancouver, British Columbia. Nancy works with individuals with Stress Resiliency training, counselling, and travels extensively as a professional speaker. She has recently presented at National and International conferences speaking to audiences about Breathing Techniques, Coping With a Terminal Illness and Chronic Pain, and Well Women Issues. Dr. Wardle can be reached at: nwardle@speakwell.com