Your Healing Toolkit: Breathing
Why is this tool helpful after a workplace tragedy?
When we experience a workplace tragedy, our whole world flips upside down. We feel this in every aspect of our lives. Our body goes into flight, fight, or freeze. Human performance specialist Brian Mackenzie says, “Breathing is the remote control to the nervous system.” If we can control our breath, even just for a few moments, we can find clarity and rest.
How can I get started?
There are many breathing techniques that can help when our minds and body are spinning. Here are three that can centre you.
Box Breathing:
This technique is easy to remember and can be done anywhere.
- Inhale: Breath slowly through your nose, counting to four.
- Hold: Hold your breath while counting to four.
- Exhale: Exhale your breath through your mouth, counting to four
- Hold: Hold your breath, counting to four.
- Repeat as needed.
4-7-8 Breathing:
Find a comfortable space to sit or lie down.
- Inhale: Breath in slowly through your nose, counting to four.
- Hold: Hold your breath while counting to seven.
- Exhale: While making a whooshing sound, exhale from your mouth for 8 seconds.
- Repeat.
Belly Breathing:
This technique can be done all through the day with no counting required.
- Place a hand on your upper chest, and the other hand on your belly.
- Relax your belly without forcing it.
- Breathe in slowly throughout the nose.
- Exhale slowly though pursed lips.
- Keep your hands still.
Resources:
There are many breathing websites. Here are a few.