'Just Breathe'

Article by Tonya Menz Pignato, LCSW

Photo by Tim Goedhart on Unsplash

When my sister, Natalie was struggling with Breast Cancer, I was anxious, afraid and sad.   She gave me a bracelet to remind me to ‘Just Breathe’.  Something that I would say to her all the time – then in a time of discomfort, I forgot to utilize, such a simple tool.  I had to stop and remember to breathe at times; to remember that I was powerless over the outcome, and to be aware of the pain and sadness. Breathing is the most natural function we can perform, and it can be the most valuable way of handling our life’s ups and downs. 

In today’s busy, reactive culture, we seldom stop to just take a breath.  Therefore, increasing the reactivity, anxiety, stress, anger, etc…. in our lives.  Meditative breathing is a wonderful way to practice being mindful and present while training our bodies to slow down our breathing. 

Take a deep breath in through your nose… hold it for a count of 4… and breathe out through your mouth.. for the count of 4.

Taking a few moments to ‘Just Breathe’, allows us to reflect and look inside ourselves.  We can look at what is really affecting us, the meaning we are attaching to the event, or the maladaptive thoughts, that are perpetuating the reaction. 

If you are angry, stressed, overwhelmed, or anxious;  Stop and take about 3 to 5 deep breaths.  Ask yourself what is really triggering you?  What is that voice in your head saying to get you wound up?  Explore, if this is about your inner belief systems or theirs.  Take ownership of your feelings.  

Take note of your critical inner voice and REword the voice in one day at a time belief systems.  Instead of “I’ll never get this done, what is going to happen, or I ‘m not capable” REword it to say  “ I can do this one step at a time” , “I am capable of handling whatever obstacle comes my way”.  “ It is OK to  ask for help”,   “I am enough just as I am”             

Stopping yourself long enough to take a breath is a way of reconnecting with YOU.  It is opportunity to understand what the old messages are saying in your head.  At this point you can either embrace them or change them.  Empowering yourself to change the old belief systems can change the way you live your life.   Making this simple alteration in your life can provide you with self awareness and fulfillment

so,  ‘Just Breathe’ and live the best version of you.