Slowing Down

ecently, I was having coffee with a friend when she said, in a very offhand way, that everyone suffers with anxiety these days. The way that we live in the western world  is too fast, too loud and always-on. We are constantly connected to social media and the 24-hour news cycle while we are disconnected from the natural world and our own bodies.

Under such circumstances, our bodies coil like springs, our nervous systems maintain a constant state of fight, flight or freeze and many, many of us find it hard to wind down, not just at the end of each day, but ever. As a result, a huge proportion of our population is suffering with stress, anxiety and the physical illnesses that are initiated by these mental pressures.

So how do we exist in this world and look after ourselves? I don't think that we are going to overthrow western norms any time soon, but we can integrate practices into our lives to help us to cope better in this speeded up, always-on society.

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Here are a few tips and techniques that I shared with participants at a recent Sunday Slow Down Workshop:

Remember to exhale

When we are under stress, anxious or rushing, many of us hold our breath. This leads to an increase in tension through the physical body and in the mind.

Let it go:

Choose an object that you see regularly throughout the day (eg., the kettle, a tap, traffic lights). Use this object as a reminder to check in with your breathing, If you notice that you are holding your breath, let it go. Take a few long, deep breaths towards your belly, letting one or two release through your mouth.

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Belly breathing

Breathing into the base of your lungs will stimulate the vagus nerve and initiates a relaxation response.

Breathing in this way for a few minutes is one of the fastest routes to calm. If you can practice it regularly it will helps you to stay in touch with your own peace from day to day.

How to belly breathe:

• Sit upright or lie down
• Take your hands to your belly
• Allow the muscles of your belly to fully soften
• Inhale deeply into your belly as if you are trying to inflate it like a balloon
• Exhale slowly, but all the way out, down to the last drop of air (without straining your breath)
• Ensure that you allow your belly to fully soften once again before you take your next inhale
• Continue for 1-5 minutes, or longer if you have the time.

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Reset from anxiety

• If you feel like you can’t breathe and this is leading you to panic, don’t try to fix your breathing. Relax your physical body around your lungs: belly, rib cage, upper back and the area of your back behind your sternum. When you make space for it, the breath will flow in to fill it.
• If you feel anxiety rising, occupy your mind with something completely different. Try flooding your mind with one colour at a time. This will send your brain down a different pathway and help you escape from the grip of anxious thoughts.

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The next Sunday Slow Down will take place on May 12th in The Calm Rooms. You can book here.

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