“When you own your breath, nobody can steal your peace.” ~ Anonymous
I woke up very early the other day, too early for the time I’d gone to bed. As I tried to get myself back to sleep for a bit, I took a very, very deep inhale of breath. It shocked me how good (and foreign) it felt. I realized that in this era of global pandemic, I’ve basically been holding my breath. Many of us have.
But wait, I’ve been meditating, praying, doing some yoga, practicing good breathing. And I realized that’s the only time I’ve actually been breathing. The rest of the time, I’m in a state of fight or flight shallow breathing, which eventually feels almost like holding your breath. The chest grows tight, constricted, and the lungs just barely keep us going.
It’s understandable. We are all in a strange state. We are in limbo, yet hyper-vigilant at the same time. We don’t know how this will play out, we have little control, and we can’t plan for the future. We are in separate lifeboats just trying to figure out each day.
Our breath, thankfully, is part of the autonomic nervous system, bodily functions that happen without us thinking about it. However, our breath and heart rate reflects our state of mind, our emotions, and our fears. When we are scared, our heart rate quickens, and our breath becomes faster and more shallow. We are ready to run.
Only here, in our various states of quarantine, there’s nowhere to go.
Ironically, as we face this catastrophic Covid-19, as so many people are struggling to breathe and survive, it’s increasingly important to add a breathing practice to our daily routine. Here we are, in unprecedented times, wearing face masks when we do venture out, often feeling literally afraid to breathe! But breath is life, and it’s never been more important to breathe more deeply, to relax our nervous systems, and to live in the moment.
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
~ Thich Nhat Hanh
Of all our autonomic nervous system functions, the breath is the one we have the most conscious control over. It has a direct influence on the vagus nerve, a nerve that runs throughout the autonomic system. Slow exhalations cause this nerve to relax and bring us closer to a feeling of well-being.
Besides relaxation, the benefits of deep breathing include boosting the immune system, lowering heart rate and blood pressure, reduced depression, improvement in diabetes, and the management of chronic pain. For me, it also provides a sense of control. I may not be able to control the outward situation, but I can control my response to it. With regular breath practice, I control the effect of the pandemic on my nervous system. I control how much fear I’m willing to experience. Deep breathing in conjunction with meditation or prayer is extremely healing and centering. Even just stopping for a moment, taking a deep breath, filling the lungs, and allowing a long, slow exhale, can re-center us quickly.
“One conscious breath in and out is a meditation.” ~ Eckhart Tolle
When fear and anxiety arise, I use this simple technique to help me stay in the moment.
Breathing in think, “In this moment I have ___________. (water, sun, music, air, etc)”
Breathing out think, “In this moment I need nothing.”
Repeat until you feel calmer.
Regulating our breath helps us focus on the present moment, and focusing on the present moment keeps our minds from spiraling into worse-case scenarios.
Dr. Andrew Weil recommends deep breathing as part of any wellness program. Here is a link to three of his favorite exercises. https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/
The world is, indeed, holding its collective breath. Let us take some collective deep breaths, calming the vagus nerve of the planet. Breathe deeply, fill your lungs, hold for a moment, then exhale slowly, blowing out audibly your fear and anxiety. Take some calming breaths for those who cannot – those who we hold in deep compassion; those working on the front lines of this pandemic, those who are fighting for their lives, those who are suddenly unemployed, and those who have been thrown into unforeseen grief.
I pray that one day, we will all breathe easy again. In the meantime, breathe deeply.
“Every breath we draw is a gift of God’s love: every moment of existence is a grace.”
~ Thomas Merton
You Are Still Beloved.