The recent research published in the medical journal, Lancet, according to that anxiety disorders are on the rise and are amongst the top 10 causes of disability across India. The most simple and basic practice of mindfulness begins with deep breathing. Whenever you start to feel like you’re about to lose it, take some time out and just breathe.
Anxiety, stress is too serious to be affected by breathing techniques.
BREATH ONE: IN / OUT
Breathe in, thinking “In”. Breathe out, thinking “Out”.
If you have time, repeat this exercise many times. Allow your mind to only think the words “In” and “Out”, and as your mind starts getting silent, notice the sounds around you. Observe when you inhale in with “In” and out with “Out”, see if you can hear the quietness underneath the sounds.
BREATH TWO: DEEP AND SLOW
Now take a long breath in thinking “Deep”. Hold the breath in your body for a few seconds. Then exhale very slowly, thinking “Slow”.
Doing this, feel yourself and world around you becoming less rushed, becoming more peaceful.
BREATH THREE: CALM AND EASE
Now breathe in thinking “Calm”. Consider the breath relaxing your body as you inhale. Hold the breath, which is releasing tension in you as you hold it. Then breathe out thinking “Ease”, feeling a sense of ease as you exhale.
BREATH FOUR: SMILE AND RELEASE
Breathe in smiling, feeling the healing, nourishing aspects of oxygen in your body. Feel the oxygen healing your body, restoring you to a peaceful state. As you hold the breath for a few seconds, imagine it radiating health and nourishment inside you. Then breathe out thinking “Release”, releasing all of the tension in your body through your exhale.