Anyone, anywhere, at any time can experience stress, anxiety, duress.
Deep Belly Breathing Brings Calm
Breathe in, down deep, hold, breathe out, hold, repeat.
This is the tool you can use wherever you are.
Breath oxygenates and nourishes every blood cell in the human body. It slows down the heart rate, and lowers or stabilizes blood pressure. We may find ourselves to be shallow breathers. Deep, focused breathing can bring you back into yourself, grounding and centering you, giving you the perfect simple act to reprogram your day.
Shallow breathing ends at filling just the chest with air which in turn leaves the lungs gasping for oxygen. We limit our diaphragms range of motion which increases stress. Why is this a reality? Society has taught us that holding in our stomach will give us a tight, firm and flattering core and therefore we do not bring the oxygen to our bellies.
Here are a few simple steps for deep breathing:
Find a comfy spot to sit or stand in. Another option is to lie flat on your back on the ground.
Place your left (receiving) hand over your heart and your right (giving) hand over your belly.
Inhale slowly through your nose. A count of 4-8 is usually good. Fill your lungs and watch your chest rise and then watch your belly rise under your hands.
Hold your breath for a count of 4.
Exhale slowly through your mouth. A count of 4-8 is usually good. This can be an audible moment. You can say H-a-a-a-a-a which helps the body to relax even more.
Repeat this in a calming rhythm (usually 10 minutes is good) until you are able to visualize that the air your are bringing in to your body is healing, nourishing, calming and is entering every fiber of your being. All of your tension is melting away and you are a resonating match for the natural world.
When you wish to utilize your breathing to do something more substantial, you can explore the Theta state. There are five main frequency brain waves: Beta, Alpha, Theta, Delta, and Gamma. These brain waves are in constant motion, the brain produces consistent waves at all frequencies. Theta is the state of mind where it is believed you can create everything and change reality instantly. Our brain goes into Theta state during REM sleep cycles, deep meditation, relaxation or hypnosis. The brain waves are slowed down to a frequency of 4-7 cycles per second. This is the reason that people meditate consecutively for hours to achieve the perfect calm.
Theta waves are considered subconscious, to retain memory and emotion, to direct your beliefs and behavior, creativity, inspirations and spiritual experiences. This is the first wave we reach during dreamtime. When you feel like you "know God is real," is when you are in a Theta wave moment. It is a trance like state. A Theta mind state gives a surprisingly powerful boost to intuitive work and your ability to access the subconscious mind. Most practically, theta is the brainwave state most associated with self-reprogramming.
The more frequently and regularly you meditate, the easier it becomes and the more you can remain in a creative theta state for longer periods of time, even when you are not meditating.
If you’ve ever meditated, you know that deep meditation is not always easy to get into and very difficult to stay in. Even after years of practice, it’s a constant struggle to get the brain to avoid wandering back to beta (the normal alert brainwave state).
Today, you can take advantage of brainwave entrainment technology to help synchronize brain activity with an external audio stimulus that creates the exact brainwave state you want to be in. This makes it effortless to get into meditation and stay there for as long as you like. There are many CDs with music that uses binaural beats, monaural beats, and isochronic tones to help induce a theta brainwave state during meditation.
Personally, I won't suggest types of entrainment CD's for anyone. I think it's up to you to do the research and figure out what works for you and who you feel comfortable using. However, I have made my own CD, Pause., that is available on this website as a gateway into this realm of Theta using nature sounds. It may be a good place to start.