Chaos to Calm in 5 Minutes

Panic, stress, anger, sadness, overwhelm... these feelings are probably resonating with you on a new level this year (is 2020 over yet!?). You do not have to let these feelings dictate your decisions. When you base your decisions based on how you feel in a negative state, it can lead to negative outcomes. This may be the cause of the exact opposite reaction of what you wanted to happen. Luckily, it is easy to return to a calm state by learning how to use your breath to help bring you back to center. For example, have you ever started to get worked up or excited when your talking and you start talking really fast and the person your talking to can no longer understand you and it starts to get really frustrating? Than in the back of your mind you remembered something you most likely heard in elementary school years, slow down and take 3 deep breaths. Than you paused and took 3 deep breaths, felt calmer and were able to finish your conversation in a calmer tone. In this example the breath was used to control the tempo and tone of the conversation by calming the body and focusing mind to be able to finish the conversation. Taking full deep breaths is one of the quickest ways we can use our breath to calm down. There are many different breathing exercises you can do from nostril breathing to fire belly breathing. Each of the different breath techniques serve a different purpose. For example, alternating nostril breathing can help reduce anxiety, calm and is commonly used in yoga practice. Breath of fire (fire belly breathing) technique is used to help reduce stress and can also improve digestion and strengthen the abdominal wall. Today we will focus on a short breathing/meditation combo that will help you become more calm and focused. (This even makes a great escape if you are not stressed and just seeking a few minutes of space for yourself.)

1. Find a space you can sit comfortably. Lengthen your spine by grounding your sit bones and sitting tall reaching the crown of your head up, like your being held up by a string from the ceiling. Place your hands wherever is comfortable. Close your eyes.

2. Clear your thoughts, to-do lists, anything you had going on previously and anything going on after. Starting to become more and more relaxed as you focus on just the present moment.

3. Take a deep full breath in through your nose. First feeling your stomach expand, ribs and upper chest. Hold your breath for a count of three, and slowly releasing the breath through your nose or sighing it out through your mouth. Feel your upper chest fall, ribs and stomach sink in. Continue with this breathing pattern.

3. Scan your body either from the crown of your head down or from your toes up to the crown of your head. Notice any areas of tension, focus on one spot and use your inhales to begin to fill that space of tension with positive thoughts such as “I am calm”, “ I am peace” or “ I am stress free”. On your exhales releasing the tension and freeing that space in your body to feel more calm and relaxed. Continue to scan your body until your feeling completely calm and tension free.

4. Whenever you are ready start to let your breath return to its natural ebb and flow. Begin to wiggle your fingers or toes, bringing some life back to your body. Slowly open your eyes. Smile!

5. How do you feel now compared to how you felt 5 minutes ago ? What are you going to accomplish now in your new state of being?

Whenever you start to feel chaotic you can come back to this place of being as often as you need. You are more than welcome to sit longer than 5 minutes or less than 5 minutes. This is a wonderful opportunity for you to find space to calm your mind and body, so you can carry on with your day from a clearer mind. Next time you feel life starts to get chaotic, you start to feel tense, negative emotions build up or you are looking for a quick escape from the commotion, you could find a moment of peace by locking yourself in the bathroom for 5 minutes or you could give this easy 5 minute meditation and breathing pattern a try. (Let’s assume you went with option 2.) If you loved this 5 minute trick to go from chaotic to calm let me know and I’ll be sure to post more helpful tips and tricks in the near future!