THUNAIMovement. Breath. Body
“Whenever I am alone and no one is around, I am scared. Scared that my mind will make me remember it again. That I will again have to relive the entire experience again. Scared that I will be throttled and bound, it makes me breathless and I struggle to remain calm and in control. I can’t breathe.”
Exposure to traumatic incidents leave a long-lasting impact on the body and mind of an individual making them susceptible to symptoms like flashbacks, nightmares, augmented reactions to stimuli, Anxiety or depression and increased avoidance of the memory and/or situations that bring back the trauma.
The mind-body practice of breathing is a method that is increasingly used for stress reduction in cases with posttraumatic stress disorder (PTSD). Mindful activities improve the physical functioning, mental health, and well-being of an individual.
Studies have shown that such practices have positive impacts on stress-induced illnesses such as depression and PTSD in most existing studies. Knowing about the modalities and practices of mind-body and breath practices gives an opportunity to individuals to explore it for enhanced self-care.
Breathing related techniques bring physiological changes to our brain. More brain waves associated with relaxation were observed and less oxygen consumption, lower heart rate, and blood pressure were reported during a meditative state. Individuals feel an increased sense of control and a decreased level of anxiety of their ‘self’.
The eastern traditions give a lot of importance to the act of breathing and also convey that breathing itself can become a cure to many stress related disorders. Breathing is an imperative part of the meditative process and is considered a crucial factor for reaching the meditative state of consciousness, or “Samadhi” (Patanjali, Yoga Sutras). “Prana-Yama” (literally, “the stop/control,” but also “the rising/expansion of breath”) is a set of breathing techniques that aims at directly and consciously regulating one or more parameters of respiration (e.g., frequency, deepness, inspiration/expiration ratio). Pranayama is primarily related to yoga practice, but it is also part of several meditative practices.
Given below are some simple breathing methods that can help an individual make a conscious effort towards self-care and finding calm.
Diaphragmatic Breathing or Yogic breathing:
Often called the eastern method of breathing, this method is best suited when you are in a safe-space away from possible triggers for distractions.
Lie flat on the floor or a mat, or use a reclining chair. Make sure your attire is as comfortable as you would like it to be. Tight wear may cause restrictions in the process of breathing.
Place your one hand on the chest and the other hand on your stomach.
Inhale, taking deep long breaths. Make sure that your stomach / abdomen bloats (expands) as you do this, and the hand on it will obviously feel your stomach rise up. The hand on your chest should not feel the chest rise up.
Count to three with every breath inhaling and exhaling, increasing this count as per your comfort and willingness. Continue doing this for about eight to ten times.
If you feel your mind wavering, try concentrating on the counts and your breath with closed eyes. (This is completely optional depending on your comfort level with the space.)
Box breathing or Sama Vritti Pranayama:
In times when you feel sensitive to possible triggers, this breathing technique works to reduce anxiety and stress.
Exhale with your mouth slowly in four counts, so that your lungs feel fully contracted. As if you have pushed out all the oxygen. Be mindful of your body and the surrounding, try being in the moment and conscious of your intention.
Inhale slowly taking deep breaths with your nose. Count to five. Think about filling your lungs fully with air. Feel the expansion in your abdomen as you do this.
Hold your breath for three counts.
Exhale again like step 1.
Adding movement or music to this experience, whenever you feel ready, is another way to explore this mind-body practice.