“Keep breathing.” That’s what my dad said when life overwhelmed. He offered other sage advice. But “keep breathing,” rings in my memory as a gentle reminder.
Breath is life. Paying attention to breath, slowing down the pace of breathing calms the mind and the spirit.
It’s good advice these days as the COVID-19 pandemic sweeps across the globe and CDC and WHO warnings flood our thoughts. The run of news reports, updates, and press conferences pushes against our efforts to remain calm.
Research confirms that intentional, slow, “mindful” breathing slows our heart rate. It calms the nervous system. Attention to slow breathing refocuses our attention for the time.
And then, breath is God’s spirit. God formed the first human from the dust of the earth and breathed the breath of life into Adam (Gen. 2:7). In God’s hand “is the life of every creature and the breath of all humanity” (Job 12:10). John points out that when Jesus appeared to the disciples after his resurrection, he “breathed on them and said, ‘Receive the Holy Spirit.'”
So, today, for some peace and calm, consider making time to breathe. Intentionally. With focus.
Just for today, make a point for to spend one minute, two or three times during the day, where you will stop what you’re doing or thinking, and just breathe with intention and mindfulness. If you need some ideas how to do that, here are four:
- Stand (or sit up straight) and simply pay attention to your breath. Notice the sensation of each inhale and exhale. Do the corners of your mouth relax? Do your shoulders rise or drop? What do you notice in your hands?
- Inhale slowly on a count of four; exhale slowly on a count of four.
- Imagine inhaling into your lungs as if filling from the bottom, from your diaphragm. Allow your belly to expand. As you inhale, imagine the breath filling upwards. When you exhale, “pour” out the air from the top of your lungs, and empty the air as if pouring from a pitcher. The last part of your exhale is at the very bottom, as you constrict your diaphragm and your stomach.
- Choose a word or phrase that connects to your faith or your understanding of God, and repeat that in your mind as you inhale and exhale. I sometimes say to myself, “Holy Spirit,” “Higher Power,” or “Come, Lord Jesus” and time the syllables with the inhale and the exhale (e.g., “Holy” on the inhale; “Spirit” on the exhale.).
References and for further reading:
How Breathing Calms Your Brain, and Other Science-Based Benefits of Controlled Breathing.