Just Breathe

Claudia Graf

11/7/2022

MA, LPC/A

Life’s pressures, daily stresses, and expectations can leave us anxious and exhausted. In the middle of the hassle, we often forget to breathe; Jonny Diaz’s song ‘Just Breathe’ reminded me today. During anxiety, our bodies resort to a fight or flight stress mode, with our breathing being very shallow, our heart rate high, and our muscle tone tense. We can find ourselves in ‘Martha mode,’ keeping busy with work and serving others to exhaustion. It seems like ‘Mary mode’; resting, sitting at Jesus’ feet, listening to God, and receiving is harder if we are always on the go without slowing down.
A simple deep breathing exercise can help slow things down, reduce anxiety, put our body into relaxation mode, and feel more peace. All you do is lay down or sit back comfortably. Place a hand on your stomach and take a slow deep breath, filling your lungs. You will feel your stomach rising as you breathe in deeply and falling as you exhale. Take a deep breath through your nose for four seconds and hold your breath for four seconds before exhaling slowly through slightly puckered lips for six seconds. Keep counting: four, four, six, or meditate on a short phrase or bible verse as you breathe deeply. Allow yourself to relax and let go of the big and minor stresses. This relaxation technique notably reduces anxiety and can even help prevent panic attacks. It works best if done regularly and purposefully. It could also be a nice way to refocus and have some ‘Mary-time,’ listening to God and allowing his presence to bring peace to your soul instead of frantically doing it. It is ok to be in his loving presence and breathe.