“Behind the Deep Breath” by Lisa Cuss
"Just take a breath!"
We hear these words so often nowadays, and at times, it can feel like a pointless remark someone makes in a desperate effort to help. In fact, the more I chat with teens and young adults, the more I see eyes rolling at the idea that a breath will actually help in anxious moments!
So what's the big deal about taking a breath? Well, worry and anxiety often play out in our bodies in bold ways that can detour us from how we wanted to feel or what we wanted to do. Worry and anxiety can make our world feel too small or too big, and can make us feel like we are alone or stuck with a lot on our shoulders.
Often, this resides in our bodies as:
Spinning mind (thoughts that go ‘round and round but get you nowhere)
Racing heart
Pit in the stomach feeling
Tightness in muscles
Extremely fidgety
A sense of growing irritability
Thoughts like: "I will never be able to do, complete, accomplish ______________"
A mind that feels more distracted than normal
Telling these sensations to "STOP" rarely works.
Ignoring or stuffing these sensations is an endless battle.
But soothing your nervous system can allow for anxiety to move from the driver's seat to the passenger seat in your life.
Take a moment to pause and do a body scan. Notice which of the above might be happening inside you.
Reach for a sense of curiosity about what your nervous system (mind and body) might need from you.
Focusing on your mind, your heart, or your body, take in some breaths with longer exhales. (A longer exhales triggers the Vagus Nerve to bring a sense of calm from your brainstem to the major organs in your body.)
Breathe in deeply for 4 counts.
Breath out for 6, or 8 counts.
Breathe in deeply for 4 counts.
Breath out for 6, or 8 counts.
Breathe in deeply for 4 counts.Breath out for 6, or 8 counts.
REPEAT this for one minute.
If it feels okay to you, you might also try adding a Breath Prayer to this. Breath Prayers can remind us that we are not alone and there is strength bigger than ourselves to hold on to. Below are some verses of God's promises, turned in to simple Breath Prayers.
"And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus." –Philippians 4:7
Breathe in deeply for 4 counts as you say to yourself, "God of peace is with me."
Breathe out for 6, or 8 counts. (Exhale, releasing overwhelm/feeling of being alone)
Repeat this for one minute, really letting the truth of God's peace sink into your bones as you breathe it in.
"I will strengthen you, I will help you, I will uphold you with my righteous right hand." –Isaiah 41:10
Breathe in deeply for 4 counts as you say to yourself, "God, be my strength today."
Breathe out for 6, or 8 counts. (Exhale, releasing fear or the unknown)
Repeat this for one minute really letting the truth of God's strength sink into your bones as you breathe it in.
"This is how we know that we belong to the truth and how we set our hearts at rest in His presence: If our hearts condemn us, we know that God is greater than our hearts, and he knows everything." –1 John 3:19-20
Breathe in deeply for 4 counts as you say to yourself, "I can rest in God's presence."
Breathe out for 6, or 8 counts. (Exhale, releasing overwhelm or internal criticism)
Repeat this for one minute allowing your mind and body to relax into the presence of God.
Prayer for today:
May your bodies and your minds be soothed and strengthened by hope, guided by truth, and empowered by the God who loves you and sees you today. Amen.
Shared by
Lisa Cuss
Licensed Professional Counselor
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