Breathing technique for anxiety reduction

In my previous blog about the importance of tending to the breath, I mentioned that I would post some techniques. This one is courtesy of Michele Butot, MSW.

This breathing technique physiologically stimulates the parasympathetic nervous system via the vagus nerve, stimulating your body's natural relaxation response. It can be practiced anywhere and at any time.

To begin:

• Bring your attention to your breath, as it is in this moment - rest and allow yourself to breathe. Soften your belly.
• Now, let your attention come to the base or back of your nostrils, wherever the sensation of breath is strongest - allow your attention to rest here for a few minutes, simply breathing and feeling the breath in the nose.
• Begin to notice the temperature difference between the in-breath and the out-breath. Perhaps you can notice that the in-breath is slightly cooler, and the out-breath is slightly warmer.
• Let your mind rest of the feeling of this temperature difference in the breath at the nostrils for one to several minutes. You may choose to give your mind the task of silently repeating "in-cool, out-warm" to deepen the effect.
• Take a few minutes for the practice to do its work, helping your body's own relaxation response to allow your distress symptoms or anxiety to subside naturally.
• When you feel finished, count yourself up through five more invigorating breaths, becoming increasingly alert at each breath.

Note: If you are able to make time for meditation, finding someone to guide you through this breathing technique would be ideal. Another way to guide yourself, could be to record the steps and play them back during your meditation. I find guided meditations much easier than trying to do them by myself.