About This Practice
In general, you breathe on autopilot. Unfortunately, when you get really stressed, it's easy to hold your breath or take shallow breaths. As a result, your body can become even more stressed leading to systemically shallow breathing. In this practice, you will build your capacity to notice your breathing when you are in moments of stress. You will create space to breathe into the moment differently. By practicing this activity, you’ll reduce stress in your body and train yourself to relax when you need it most.
Steps
Write your inventory
Think about all the moments last week when you felt highly anxious or stressed. Perhaps you felt like you were out of your body or seeing stars. Pick one moment that seems to happen quite frequently. Go back in time and spend five seconds visualizing the moment while breathing as deeply and slowly as you can. You’ll probably have one deep breath in and out.
Observe yourself
Now that you’ve identified a scenario that brings you more anxiety or stress, observe yourself in that moment. Is a moment like that going to happen today? If so, notice yourself while you are in the moment and how (or if) you are breathing. Simply notice it without any judgment or shame. What was your breathing like?
Shift your breath
Now that you’ve identified a moment that brings you more anxiety or stress, observe yourself at that moment. With that one moment in your mind again, consider the next time you’ll experience it. This time when it comes, don’t just notice your breath, try to shift it slightly. Spend at least 30 seconds slowing down your breath or breathing a little deeper. You don’t have to be perfect—this is an ongoing practice.