Got stress? Have you multi-tasked your way out of the joy of being
fully present and alive? Is it possible to get off of this merry-go-round of complexity
and busy-ness, and come away more successful, healthy, and energized?
The answer is Yes! But first let’s face the dilemma. Traffic
jams, technological change, information overload, time-crunch, relationship struggles,
and other stressors can jeopardize your vitality, creativity, productivity, and
joy and cost you a fortune in job-related stress. Unmanaged stress can trigger
heart attacks and strokes, gastro-intestinal problems, diabetes, insomnia, headaches,
and depression. Most visits to primary care practitioners are stress-related.
If you are alive, you will have stress. Whether it’s dis-stressful
on your mind, body, or spirit or actually beneficial has much to do with how you
respond.
A Balancing Act
The autonomic nervous system (ANS) is responsible for all those systems
that happen involuntarily within you: your heart rate, breathing, perspiration,
dilation of your pupils, and your digestive system. There are two systems in the
ANS— the sympathetic and the parasympathetic. The sympathetic is called
the “red alert system,” or the “fight or flight” system.
The parasympathetic is the “green system, “or the “rest and
digest” system. When one is turning on, the other is turning off.
When a zebra is chased by a lion, the red alert system is turned
on, with everything delegated to the chase—all to elude the lion and avoid
death.
When you sit in rush-hour traffic already 10 minutes late for a critical
appointment, your mind also delivers the thoughts, “I’ve got to get
going, or I’m finished!” Your ANS does not distinguish between death
by a lion and death by your imaginary thoughts. Get the picture? You are on red
alert 24/7.
What to Do?
Mind/body techniques that focus on proper breathing, deep relaxation,
and mindfully choosing your perspectives can bring balance to your ANS.
Most people have not been trained to lower their pulse rate or blood
pressure or change their body temperature at will. But there is one easy way to
do so. Your breathing is the one direct interface between your voluntary and involuntary
systems. It is the one activity that can happen without your conscious effort,
and yet you can also choose to control it, right now.
You can use a simple practice, the Three Deep Breaths, to
balance yourself anywhere, any time.
1. The Centering Breath. Right in the moment, even in the heat of
anger or upset, the first breath can calm and soothe your body. Exhale completely
to relax the body and empty the lungs of air. It will support you to place your
hands on your abdomen, to be aware that the breathing includes the belly or center
of the body. Inhale, noticing, after a complete exhalation, how deeply and naturally
the inhalation follows. As you continue to inhale and exhale, let your body become
more symmetrical and aligned, feet flat on the ground, and upper body erect. Inhale
naturally through your nose. Exhalation can happen through nose or mouth. Notice
how the inhalation expands the belly out, and the exhalation recedes it in toward
the spine. Give this breathing your full attention. Notice that your breath will
tend to get slower, deeper, quieter, and more regular. Allow your attention to
become present in the moment. You have a sense of “witnessing” the
internal and external sensations and thoughts without getting plugged into them.
Your choices and thoughts will become more purposeful.
2. The Possibility Breath. The second breath can restore the tranquility of your mind, As you continue with the Centering Breath, simply access (breathe
in) the “best me I can be.” Another way to think of it is to breathe
in “my highest purpose.” This may change from situation to situation.
On the way to work it could be, “I’m a real team player, giving my
job 100 percent focus and energy.” Or, when you’re entering your home
at the end of the day, “I am a loving, joyful, nurturing parent” or
“I am a compassionate and considerate spouse.” Breathe the possibility
in with deep diaphragmatic breaths, envisioning it penetrating every cell in your
being.
3. The Discovery Breath. The third breath can reunite you with the
spirit. Breathe in the question, “Are my next words or actions going to
come from an intent to defend or from an intent to learn?” Will this be
a fight to be right or a wondrous adventure of discovery? Breathe in the mystery,
the magic of life, and let go of judgments.
The keys to managing stress are to control your response to life
events, to treat stressors as challenges, and to have a sense of commitment to
something larger than your ego (family, service, life philosophy, faith). The
Three Deep Breaths do exactly that. The Centering Breath gives you control
over your response. The Possibility Breath gives you a higher purpose than your
ego. And, the Discovery Breath turns a stressful situation into a learning opportunity.
Anytime, anywhere, you can do this simple powerful practice: When
you fasten your seat belt, sit in rush hour traffic, wait in line, wait for an
appointment, before a meeting, before entering your home, when the phone rings,
or when you boot up your computer.
The Three Deep Breaths opportunities are endless! It doesn’t
take time, it takes “intention.” The practice is simple, joyful, and
energizing. Deep diaphragmatic breathing will give you up to seven times more
oxygen than shallow chest breathing, providing great vitality to the entire system.
And since your brain uses at least 20 percent of the oxygen you breathe, increased
clarity and focus and creativity will be yours. Why wait? Do it now! PE
