Breath Awareness: A Tool for Managing Anxiety and Trauma
In the quest for well-being, we often overlook one of the most fundamental aspects of our existence: our breath.
Yet, centuries of wisdom across diverse cultures have recognised the profound connection between breath and our overall health—physical, emotional, and spiritual.
When my clients experience the essential role that breath awareness plays in managing their anxiety and trauma, they are often suprised that something so simple can make such a big impact on how they feel. Let's explore some of the reasons why.
The Spiritual and Emotional Roots of Breath Awareness.
Connecting with Nature.
When you feel anxious, take a breath and connect with nature. Breath is the beautiful interplay between humans and the natural world. Just as humans inhale oxygen and exhale carbon dioxide, trees perform the inverse process, a symbiotic exchange of life-giving breath between species. This mutual dependency is a reminder of the interdependence and interconnectedness of all living beings.
When we connect to nature our mental health greatly improves. Scientific studies have demonstrated that spending time in nature, inhaling the phytoncides emitted by trees, can reduce stress, improve mood, and enhance overall health.
Helpful Ways of Breathing
Diaphragmatic breathing:
Repatterning breath:
To target symptoms of anxiety, hyperventilation and panic attacks, try taking small breaths and holding them. This can help to reset breathing patterns and reconnect you with deeper slower breaths.
Sighing:
Although breathing techniques such as pranayama and nostril breathing have incredible benefits, some types of focused breathing can actually trigger trauma responses. For those experiencing trauma and PTSD symptoms, sighing can be a better choice.
I use sighing a great deal in somatic movement therapy. When we sigh we have control over our psyiology, we can take a deep breath without it feeling forced or becoming overwhelming. This also releases tension in the jaw, invites yawning and supports the regulation of the nervous system.
In times of anxiety and trauma, our breath can serve as a lifeline, guiding us back to a place of calm and inner resilience.
Through the simple practice of watching and trusting our breath we can harness its transformative power to manage life's challenges with greater ease and grace —one breath at a time.
