Finding Calm Amidst the Holiday Chaos
As autumn's colors begin to fade and the winter season approaches, our lives are set to be filled with holiday preparations, shopping, gatherings, and the excitement of the festive season. While winter is synonymous with warmth, togetherness, and joy, it's easy to get caught up in the whirlwind of holiday activities and events, which can lead to overwhelming stress. In this blog post, we'll explore the practice of diaphragmatic, whole-body, 360-degree breathing as a path to peace and mindfulness during the holiday season.
The Power of Diaphragmatic Breathing
Whole-body breathing offers a holistic approach to mindfulness and relaxation, allowing you to focus on your breath as a complete, full-body experience. This practice can help you find a sense of calm, even in the midst of holiday chaos. Here's how it works:
1. Find a Quiet Space: Whenever the holiday frenzy threatens to overwhelm you, seek out a quiet corner where you can steal a few moments for yourself. An empty room in your house or a quick visit to the bathroom can be your sanctuary.
2. Take a Deep Breath: Start by inhaling deeply and slowly through your nose. Feel the air filling your lungs, expanding your ribs, reaching down to your belly, and even to your pelvic floor muscles for an added dose of relaxation.
3. Exhale Slowly: Release the breath gently and slowly, allowing tension and stress to dissipate.
4. Scan Your Body: As you breathe, visualize the breath flowing through your entire body. Feel the tension melting away with each inhale and exhale.
5. Box Breathing: While optional, you can incorporate a count during your breaths. Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds.
6. Repeat and Relax: Continue this process for a few minutes, focusing solely on your breath and the sensations within your body. Let go of any worries or stress and immerse yourself in the present moment.
You might just be surprised at how helpful this quick breathing exercise can be. Giving you a moment to calm yourself and leaving your ready to get back into the hustle and bustle!
How Diaphragmatic Breathing Can Help You During the Holidays
The whole-body benefits of diaphragmatic breathing can be used and beneficial all throughout the year. When we are able to get these deep breaths we activate the deep, inner core muscles that surround a large portion of the organs in the abdomen. When these muscles are working in this full body way, they are offering a nice, gentle pump of those organs. This can help with digestion (keeping things moving!), aids in hormone balance, maintains healthy relaxing and contracting of those inner core muscles (multifius, diaphragm, transverse abdominal and pelvic floor!) and kicks on the parasympathetic system.
An autonomic part of your central nervous system, the parasympathetic system is the rest, restore, relax and digest aspect. This is the opposite of the sympathetic system - the fight or flight aspect. Having access to the parasympathetic system with just your breath is amazing and can be used anytime! Some great example of how to use it in the holiday season are:
Shopping: Long lines and crowded stores can be overwhelming. Practice diaphragmatic breathing to stay calm and patient while waiting in line or even when stuck in holiday traffic on your way to the store or out of town.
Holiday Work: The holiday season often coincides with deadlines and year-end projects, increasing stress. Take short breaks to practice diaphragmatic breathing, clearing your mind and improving focus and productivity.
Family Parties: Family gatherings can sometimes be challenging, with varying personalities and conversations. Use your breath to maintain composure, stay present in the moment, and enhance your ability to enjoy quality time with loved ones. This is where that quick trip to the restroom can be a great opportunity to do some deep breathing.
Holiday Overload: The holiday season often involves indulging in rich and sugary foods. Diaphragmatic breathing can help you navigate those moments when everyone, including the kids, has had a bit too much sugar and is full of energy. It won’t cut the sugar (unfortunately!) but it can help to make the high energy moment more manageable. *Children typically breathe more diaphragmatically (age related stress seems to be a big trigger for moving out of this natural breathing pattern.) However, running through a quick set of box breathing can be helpful for adults and kiddos in these moments!
At Bedtime: End your day with a series of deep, whole-body breaths before bedtime, taking either 10 breaths or dedicating 10 minutes, depending on your preference and time constraints. This practice can help you release the stress of the day, helping to ensure a restful night's sleep. You can also use this technique in the morning to start your day with a sense of calm and readiness. There are even studies that show how just 10 minutes a day of diaphragmatic breathing can bring down the overall inflammation in the whole body!
Conclusion
In the midst of the holiday season's craziness, don't forget to prioritize your well-being. Embrace the power of diaphragmatic breathing as a tool for tranquility, mindfulness, and stress relief. By practicing this mindful breathing technique, you can navigate the holiday season with greater ease, allowing you to savor the moments of warmth, togetherness, and joy that it brings.
