Mindset Advice

BREATHE YOUR WAY INTO SPRING

Whilst I don’t often write seasonal articles, I think that right now, it is essential to focus on Spring, the season of new beginnings.

New life is appearing everywhere, from flowers and leaves to lambs and calves, and whilst this is a literal fact, I think that a metaphorical new beginning would be just as welcome right now. Since March 2020 the world has been challenged by the presence of COVID-19, and I have seen many more clients with anxiety, insomnia and depression than ever before. Yes, I appreciate it has not ‘gone away’, but life in the UK has very recently, largely returned to normal, which is something to be grateful for. Of course, whilst I write this hopeful article about new beginnings, I am acutely aware of the devastating current situation in the Ukraine, and of the many other global crisis situations we don’t see, hear or read about as much as we should. I am not suggesting we pretend these aren’t happening, but I am suggesting that to optimise our own personal situations we allow ourselves to look within and focus on gratitude and hope. We can send our most sincere thoughts and prayers for these situations to improve and also as much charitable support as we can afford, but we must allow ourselves to live each day of our own lives with gratitude, hope and optimism and not guilt for the privileges of peace and (relative!) economic stability and prosperity that we are blessed with on our shores. Back To The Title… I suggest we “Breathe” into spring, simply because breathing is the most fundamental act of existence. It is pivotal in every human act from mindfulness to sprinting, and yet it is something we almost entirely overlook in the context of our health. It is a unique process, as it is the only one which is both unconscious (you breathe 100% of the time, you don’t need to remember to do it) and conscious, you can hold your breath or alter your breathing rate at will (subject to your nervous system intervening if you try anything silly). What this means is that by consciously targeting and improving our breathing technique regularly, we will experience huge physical and mental benefits in the long term as the neuromuscular preparation and positive postural changes result in more effective unconscious breathing. How do I Improve my Breathing? Well, there are many ways, but here is a simple and effective breathing technique to try: 1) Sit comfortably and relax. (This can also be done standing up). 2) Straighten your posture and take as much air as you can into your body, drawing it down deliberately into your stomach area.

Use your diaphragm muscles consciously to maximise the air intake. Visualise your stomach ballooning outwards and the internal sheath of diaphragm muscle pulling downwards, to increase the capacity of the thorax. 3) Hold the deep breath for one or two seconds, then, as you breathe out, try to ensure the outward breath is steady and controlled. If possible, make it slightly longer than the inward breath. Do this a few times. 4) Next, as you breathe in, try to expand your chest, lifting your ribcage and pulling back your shoulders. Again, hold the air for a couple of seconds before a controlled outward breath. Do this a few times also. 5) Finally, I want you to experiment with the back muscles in aiding deeper breathing.

Imagine as you breathe that you draw the air deeply into your back, pulling your ribs backwards with your muscles, forcing more and more air in until you can inhale no more, then hold and exhale. 6) Now simply move between the 3 different methods for a few minutes and you will soon have significantly elevated your blood oxygen level and improved your balance of stress and relaxation hormones. To experience maximal physical and mental health benefits, I recommend that you do this exercise every day. Whilst doing it, I encourage you to reflect mindfully on your own situation, allowing in gratitude, hope and optimism (as well as plenty of oxygen) as you embrace the future.