"The entire purpose of the human brain is to produce movement. Movement is the only way we have of interacting with the world."
~ Daniel M. Wolpert, Zoubin Ghahramani and J. Randall Flanagan, neuorscientists
Even after study and leading movement for more than two decades, reading the words of Wolpert, Ghahramani and Flanagan surprised me with their profundity. The whole point of our brain is movement. And like many profound statements, there is a quality of both “Wow” and “Oh yeah, of course.” This is Part 4 in 5-part series, Movement is the Point on movement qualities and how they support the health and functionality of the body and the brain. You can find Part 1 here, Part 2 here and Part 3 here.
“Movement is what we are, not something we do” – Emilie Conrad
All manner of things make me nervous. A volatile and dangerous political regime, sure. And emboldened and increasingly violent populace, absolutely. But also teaching (even after 24 years), posting blog posts, and delivering a pickleball serve.
The signs are familiar: a thrum in my chest, tightness in my shoulders and breath sipped only to my collarbones. These sensations tell me that I need to take steps...or rather, breaths.
Breath is integration. In any moment, breath takes nourishment from outside and releases what I don’t need from inside. Breath drops me in the center of the moment and gives me the resources to be with whatever is happening. What’s more, breath puts me in an integrated relationship with plant life that are breathing out what I need and taking in what I don’t.
The design of our human bodies is incredible (so says Susan for the many-eth time). Unlike other life-giving processes in our bodies, our breath is BOTH autonomic (that is, it does it on its own) and voluntary (we can change it when we need to).
If I was designing a body, knowing that it couldn’t survive without breath for more than a minute or so, I would make that function auto-freaking-matic. Just like the heart beats, our eyes dilate, and our gall bladder does its gall bladdery thing without our intervention, breath should do the same, right? And it is auto-freaking-matic, of course. Purely voluntary breathing would tax the brain unnecessarily and sleep would be impossible.
But what about when we jump into deep water? Or want to blow on the embers of a fire? Or calm ourselves down? The breath allows us to control it, too. Breath is both/and. It’s an integrated function.
A quick Google search will offer eleventy billion breath practices – everything from alternate nostril breathing to Wim Hof’s famous deep hold series. I’ve used lots of them in different situations. Here, however, are 4 breath techniques to use out in the world which need no hands, no special body position and don’t leave you looking kind of kooky in a Zoom meeting.
1. For Calming the Jitters: Get On Top of It / Double Exhale
When I’m about to make that tricky phone call or deliver a pickleball serve, I use the Get On Top of It / Double Exhale breath (I made up the name, can you tell?). Take a full breath in through your nose and at the top, take another sip of air. It might feel like you’ve fully inhaled but (just like my Grampa would say about Jello), there’s always room for a little more. Once you’ve “gotten on top of it,” then fully let go with two big forceful exhales. You can do this a few times in a row, but for me, even one of these settles the jittery jitters.
2. Scattered Mind: 1 To 5 Breath
When my mind is ping-ponging all over the place, I use the 1 to 5 breath that I learned from Josh Korda on his DharmaPunx podcast. Simply inhale and silently say to yourself, “One.” Exhale and say, “Two.” Inhale, “Three.” Exhale, “Four.” Inhale, “Five.” THEN exhale, “Four.” Inhale, “Three.” Exhale, “Two.” Inhale, “One” and repeat the pattern. Inhaling on odd numbers, exhaling on even. It’s not complicated but it’s enough to engage my jumpy brain and settle her down.
3. Just Saw or Read Something Upsetting: Square Breath.
I have cut my news consumption way back in recent weeks, but inevitably, I read a headline or a story or an email that is upsetting. When I feel myself get activated, I often use the Square Breath (or what the military calls Tactical Breath). Simply inhale through your nose for 4 counts or heartbeats, hold for four 4, exhale for 4 and hold at the bottom for 4.
4. Getting to Sleep: Ted Lasso’s 4-7-8
One of the many things I love about the Ted Lasso series is its skillful treatment of mental health. In one scene, Ted is on the phone with his therapist in the middle of a panic attack. She assures him that she’s there for him and asks, “Are you doing your 4-7-8 breath?”
The 4-7-8 breath is a particularly calming breath that I use when I’m having trouble sleeping. Breathe in for 4 counts or heartbeats, hold for 7 and breathe out for 8. Repeat as often as you like. Then you and Ted and I can all relax.
BONUS: When in Doubt, Breathe More Out
These simple techniques are all well and good but the truth is that sometimes, I just can’t think of a single one of them. When that happens, I remind myself, “When in doubt, breathe more out.” Extending your exhale even just a liiiittle longer than your inhale, reassures your nervous system that it can downshift and settle. Even a little makes a big difference.
Of all the movements that our bodies do, breath is the one that embodies who we are. It indicates when we feel under stress, it supports us without us thinking about it and also allows us to choose how we show up.
When you think about it, breath and air integrate our insides with the environment around us. But what breath really invites is for us to think about it less and feel what it feels like to settle into and tend to whatever is unfolding.
Related Posts & Resources:
Settle: 3 Ways to Build Capacity for Presence in Upsetting Times
Stay in Your Boat: An Embodied Approach for Difficult Times
How Not To Make Stress Worse from the Happier App
Breathe to Calm Your Nerves ~ a video short from Yoga Body
