In respond to a stressful event or crisis, our brain is aroused, worried or anxious, there are stronger or more message in form of chemicals are being released, there are more and stronger unpleasant thoughts & feeling circulating in our mind. These extra messages will mean our brain will become even more stimulated and aroused.
Anxiety softens when we can create a space between ourselves and what we’re experiencing. When you react in ways that aren’t mindful, they can gradually grow into habits that are detrimental to your health and well-being. Consequently, these patterns of reactivity further your suffering or distress. This is why it’s so important to discern clearly the difference between reacting with unawareness and responding with mindfulness. When you become aware of the present moment, you gain access to resources you may not have had before. You may not be able to change a situation, but you can mindfully change your response to it. You can choose a more constructive and productive way of dealing with stress rather than a counterproductive or even destructive way of dealing with it.
The Importance of Mindful Breathing Mindful breathing is part of the foundation of Mindfulness Based Stress Reduction and often our first recommendation to anyone living with the challenges of panic. It involves diaphragmatic or abdominal breathing, also known as belly breathing, which is very helpful in calming the body because it’s the way that you naturally breathe when asleep or relaxed.
Foundational Practice: Mindful Breathing
Find a quiet place where you can be undisturbed. Turn off your phone and any other devices that might take you away from this special time that you’re giving yourself. Assume a posture in which you can be comfortable and alert, whether sitting in a chair or on a cushion or lying down.
You can learn mindful breathing by following the script below, pausing briefly after each paragraph. Aim for a total time of at least five minutes.
1. Appreciate Your Time. Take a few moments to congratulate yourself that you are taking some time for meditation.
2. Become aware of your breath. Now bring awareness to the breath in the abdomen or belly, breathing normally and naturally.
3. Stay with your breath. As you breathe in, be aware of breathing in; as you breathe out, be aware of breathing out. If it is helpful, place your hands on your belly to feel it expand with each inhalation and contract with each exhalation. Simply maintaining this awareness of the breath, breathing in and breathing out. If you are unable to feel the breath in your belly, find some other way—place your hands on your chest, or feel the movement of air in and out of your nostrils.
4. Just be. There’s no need to visualize, count, or figure out the breath. Just being mindful of breathing in and out. Without judgment, just watching, feeling, experiencing the breath as it ebbs and flows. There’s no place to go and nothing else to do. Just being in the here and now, mindful of your breathing, living life one inhalation and one exhalation at a time.
5. Feel what your body is doing naturally. As you breathe in, feel the abdomen or belly expand or rise like a balloon inflating, then feel it receding or deflating or falling on the exhalation. Just riding the waves of the breath, moment by moment, breathing in and out.
6. Acknowledge your wandering mind. From time to time, you may notice that your attention has wandered from the breath. When you notice this, just acknowledge that your mind wandered and acknowledge where it went, and then bring your attention gently back to the breath.
7. Be where you are. Remember, there is no other place to go, nothing else you need to do, and no one you have to be right now. Just breathing in and breathing out. Breathing normally and naturally, without manipulating the breath in any way, just being aware of the breath as it comes and goes.
8. Acknowledge your time. As you come to the end of this meditation, congratulate yourself that you took this time to be present and that you are directly cultivating inner resources for healing and well-being. Let us take a moment to end this meditation with the wish “May all beings be at peace.”
Please see the link for the full article: https://www.mindful.org/calming-rush-panic-body/
Please also see the link for a guided breathing exercise:
If you need background music, we suggest to practise the exercise along with soft and relaxing music without lyrics (lyrics may influence your emotion and defeat the purpose of mindfulness breathing).