Breathe

When I was younger I would have anxiety/panic attacks. It was when my kids were young and I needed to raise my kids and find some peace and calm. I employed everything I could to calm my nervous system. I survived.

This year after I lost my son I kept having these attacks and I had no control to stop them. The first time it happened we were in a outdoor store and I was looking at socks. Out of nowhere I could not breathe and I felt the ground and I were going to meet soon. So, I found my husband and told him I was going to the car. We had my dad and son with us so he went to find them. Soon my son found me and walked with me outside. The fresh air started to help but my thoughts were getting cloudy. We sat in the car and I went through my senses. It was the only thing I could remember to do.

What do I see?

What do I smell?

What do I taste?

What do I hear?

What do I feel? OOOOOPS, here it goes again.

I decided to calm my breath and focus on the air coming in my nose and out my mouth. Then I started the 4, 7, 8 breathwork and FINALLY I was on my way to calm.

Close your mouth, and inhale through your nose while mentally counting to 4. Hold your breath, and mentally count to 7. Open your mouth and exhale completely, making a “whoosh” sound and mentally counting to 8 and as you release tighten your ab muscles to release all the air you can.

Repeat this cycle at least three more times. I like to do this for 90 seconds when I am really feeling overwhelmed and it calms me.

I love this by Thich Nhat Hahn. I recently asked my meditation coach to create a meditation around this reading. I love it so much I wanted to share it with all of you.

Any of the images in this post feel free to keep with you. Print them off and use them in your mindfulness practice.