When we talk about our work, it is how we deal with the stress that is an indication of our character – a positive and constructive attitude towards ones self and others in the situation. We may not know all that is going on in a person’s life – there are those that are ill – or just uncomfortable and stressed out at home – they can tend to project their feelings outward, which is a natural thing. It is important to remember that their reactions are not a reflection upon our selves. Doing things that remove our emotions from the situation is the best remedy and those things that allow us to breathe deeply such as walking helps in that regard as do they other activities that facilitate this process…
Deep breathing engages an automatic relaxation response throughout the entire human organism including; increasing cellular respiration, immune system response and improving digestion. The breathing is like filling a glass of water, first the bottom of the glass is filled then the middle and finally the top…when we take that simile to the anatomy of the body, we fill the belly with air first, then the lower rib cage and finally the upper chest, then we reverse the action on the exhalation - first with the upper chest, middle rib cage and finally the belly – much like the way a baby breathes (though most people would not like to consider themselves a baby, so the glass of water works best, so does the wave upon the shore as it breaks and slowly rises up the sand and from there retreats back to the ocean – the description of this visualization is also very calming and can be used with the breathing).
…A suggestion for those that you deal with a situation which may allow co-meditation and help another deal with their stress is to facilitate deep breathing practice. By holding their hand and having them breathe with you in the same pattern may have a calming effect on both of people in the situation, there is a feeling of compassion and community, when the breathing is controlled so are the emotions and then there is love. If you can feel the beat of your heart then perhaps start with 3 or 4 heart beats for the inhalation and the same length for the exhalation gradually increasing the length of the breath to 5 or 6 heart beats, depending on the ability of the person you are with, this can again be slowly increased or decreased based on need and ability.
Here’s a little something that was written for one of the courses I offer…perhaps some of it may be useful, take what applies and feels right in any situation…
Relaxation techniques
Relaxation techniques start by taking your consciousness away from emotionally charged thoughts and directing it to activities that are emotionally neutral such as breath and body awareness. If your attention is on your big toe it is difficult to stay angry, the same is true if you are focussed on the movement of air in and out of the body. Tension will be released with the implementation of conscious deep breathing and the rotation of awareness through various muscles and parts of the body.
The full body or Yogic breath
The yogic breath allows the body to release tension by slowing down the breathing rate, utilizing increased air and pranic capacity and engaging the parasympathetic nervous system. Alternatively, with shallow and quick breathing the sympathetic nervous system activates the ‘flight and fight’ response in which adrenalin and cortisone fill the physical body, a caustic element to cellular health and overall well-being.
For the most part people have very shallow breathing that originates in the upper regions of the torso – effectively the shoulder area. These muscles often give great problems as tension is being held in these areas, especially with work at a computer or desk and even driving will be exacerbate this tension. Shallow breathing increases the work load and over use of those muscles which attach to the rib cage and facilitate the mechanics of breathing.
Breathing should follow these rules:
- Inhale through the nose and exhale through the nose, as this part of the process warms and filtrates the air (those with constricted nasal passages or colds may have difficulty with this and should modify accordingly, with the intention of increasing this capacity)
- Keep the back of the throat and the jaw relaxed, this will open the air passage ways and increase the oxygen flow to the lungs
- Feel the cool air travelling down the back of the throat warming as it passes into the lungs
- Maintain this relaxed state during exhalation, feeling the warmed air expelled from the lungs in the reverse course
- Do what comes naturally…relax into the breath!
© T.S. (Tim) White, 2007 All rights reserved