Feel like you’re under water? Not even head above water, but under it? Keeping track of news on all fronts and watching social media, a lot of you are right with me. Over that past month we have been hit with curve balls dodge ball style. The latest developments are experiencing new aspects to ghost child’s disorders and handling them. We still have a bunch of children with ever expanding needs and change to their growth. My husband was in a car accident that has developed increased anxiety (once managed) with migraines. Redreignofterror pulled on my neck and pulled out a pre-existing condition that has taken over a month to be pain free and we are finally on the road to managing that. In our lifestyle readjustments we are starting to discover stable ground even among the rough days.
There is one technique we are using that is a common thread is all of this: Breathe! We are digging deep and finding those deep breaths In my early twenties I will be ever grateful to the professionals that linked me with biofeedback. It started a path in realizing how nature can heal and modern medicine is more than pills for pain management. She was a professional who looked beyond the symptoms. We discussed various aspect of my life to deal with the migraines and anxiety I had at the time. The take aways for me was food as healers and the importance of breathe. This has grown to a food relationship beyond just food and a journey to meditation. Minus this neck deal recently, my migraines the past few years went from 25/30 days of pain to just a few a year. It took time and trials but it was well worth the effort. My husband is working on new habits with breathing techniques. Our children, some more than others, are reminded to breathe. Ghost child has taken to exploration in meditation.
Below is a basic breathing exercise with suggestions for individuality. I am not affiliated with any company and have experimented with all options, if not use some of them daily. Learning to control your breath and mind is an individualized journey with common threads. Play around with it to find your niche. It does take time and consistency. You are learning a new habit. In experimentation, give it a few days to see if its a good fit. Time and commitment increase success and benefits. If you are frustrated, stressed, overwhelmed these can benefit you greatly. It’s important to note that this is not a total sum treatment. I take natural supplements and have sought professional help in the past. My breathing and meditation is a continuation of management and healing. My husband takes anxiety medication to level out chemical imbalances and has further medication for the really bad moments. This is a growing practice to manage his anxiety plus daily medication. If you feel like you cannot function in daily life or barely are, please seek professional help and ask about adding these to your treatments.
What does controlled breath actually do to your body? Immediately your body is taking in more oxygen which is great for concentration. Your nervous system begins to get under control. Regular practice increases these benefits.
The best benefit is that there is a lot ways to do this.
Techniques, Apps, & Ideas
There are lots of approaches to creating this habit. Controlled breathing can look like guided imagery, meditation, breathing exercise/pranayama, and more.
These options were carefully chosen to keep it basic and simple.
Four, Seven, Eight Breath
- Exhale Completely then slowly inhale counting to four
- Hold for seven counts
- Exhale slowly for eight counts
- Repeat steps as needed
- Excellent visual video of 4,7,8 exercise
This is an app I have experimented with (not affiliated with) and liked it best among many. It gives visuals to guide breathing and options to personalize your practice. There are other apps and don’t be afraid to experiment.
Another app that offers areas of individual needs. There are a lot of apps out there but this is my favorite because of ease of use and personalization.
The app is used almost daily on my phone. If a lot of options overwhelm you then this may not be the best fit. It’s versatility is a huge plus for me. Most of the options are free, but there are courses on beginning meditation among many others. I love the guided options, music options, nature sounds. The timer was updated recently and I am hooked. I can change sounds, time, bells/chimes/bowls plus set intention of yoga, breathing, prayer, meditation, etc.
This is a personal resource sharing how I found meditation obtainable with ADHD. There a variety of reasons staying focused in breathing or meditation, this isn’t just for ADHD.
Setting a breathing exercise routine or meditation habit can give relief in a stressful situation, provide clarity, or a means to control your mind. It’s helpful in the negative moments. It’s better as a habit.
It starts with two simple steps: Inhale. Exhale.
Check out in the coming weeks. Food relationship explorations have been happening and food as delicious healer ideas are to come!