5 Breaths

3 minute read

This idea of self care is all the rage, isn’t it? I get it, I hesitated to borrow it myself, and still, the more I contemplated what self care really means, how the science says it works, and why it helps with mental health, wholeness, and happiness – I was nerdy for it. 

Any intervention that is simple, sustainable, and best yet, free – I’m down for it. 

Like anything, self care is a practice that requires relentless attention and prioritization. We didn’t become excellent walkers without practicing the skill for countless hours. 

And like walking, self care will not always get done, nor will it promise to solve all the problems, and still, with regular application, it can be another skill mastered and tool collected. There’s nothing wrong with that.

This journey all stems from my very hectic mind. I wish I could capture the conversations wrestling around inside my brain. One voice loudly saying, you need to live bolder and more intentionally and more meaningfully, and this other, equally gnawing voice, that shouts back, I am doing the best that I can and it never feels like enough. 

I’ve begun to realize that is just the balance of life, right? It’s never going to be fully aligned. 

It’s hard to care for those we hold most dear, while also making a little space for ourselves. It’s a challenge to work relentlessly and yet rarely celebrate the satisfaction of it being enough. It’s acknowledging that most of life is pretty ordinary, while occasionally pausing to experience the extraordinary. 

To that end, I’ve been trying to exercise what I espouse every day. Let’s just say, it hasn’t been easy or even very successful. Like everything, I start and I stop, I go hard and give up, I create and don’t maintain. See ying-yang – I’m a pro at it. 

 

That’s why I wanted ExOr – to capture and hold accountable, to build connection and exercise discipline. I see it as – 

  • A place to tap into parts that want to create and challenge, consider and celebrate. 
  • A base for a robust and evolving library of relentless self care practices. 
  • A space to draft and curate stories that are seen, valued, and ultimately carried on through others, if ever I was unable. 

This is thick and nebulous, right, I get it. So let me give you an example – 

Speedy Self Care Practice – Breathe for 5

When I look around and I don’t feel like I’m doing a very good job, or I’m suddenly, enormously overwhelmed, or when I need to feel something and my brain is trying to feel something uncomfortable and my body is trying desperately to protect me. I try the Breathe for 5 practice. 

Pause. Breathe in for 5, Breathe out for 5. Repeat for 5.  

If you want to get really fancy, you can try one of these prompts. 

  • In with what I want and out with everything else. 
  • In with gratitude and out with grievance. 
  • In with grace and out with judgment. 
  • In with peace and out with disruption. 
  • In with hope and out with fear.

When I do pause and center myself with this speedy self care practice, I feel calmer, more present, and dare I say more mindful. I still have those thoughts rumbling around in my cranium, but they are quieter and I tad more respectful of their place. It also feels pretty fantastic to embrace a new mental health management tool – just by breathing. 

Since I use this practice fairly regularly now, I find I can tap into to its calming benefits without my even being aware that I am using the techniques. Which means – I think and hope – that I am creating some new neural pathways to assist with my anxieties that are working. It feels exciting and empowering, while also feeling simple and sustainable.

Plus it’s backed by science –

Relaxation techniques: Breath control helps quell errant stress response.

Harvard Medical School, July 06, 2020. 

 

The Science Behind Deep Breathing.

Intentional Living. By Jenny Lee, March 19. 

 

For you visual folks –

Breathe to Heal. EDxCapeMay, by Max Strom. December 17, 2015. 

Keywords: Free, Simple, Effective

 

Breath – five minutes can change your life. TEDxChapmanU, by Stacey Schuerman. 

 

And for you auditory  types, don’t worry, you know I can’t forget you –

How to Breathe Better. Most Useful Podcast Ever, by Katien Macdonal, March 7, 2016. 

 

For you visual folks –

Breathe to Heal

EDxCapeMay. By Max Strom. December 17, 2015. 

Keywords: Free, Simple, Effective

Breath - five minutes can change your life

TEDxChapmanU, by Stacey Schuerman. 

 

And for you auditory  types, don’t worry, you know I can’t forget you –

How to Breathe Better. Most Useful Podcast Ever, by Katien Macdonal, March 7, 2016. 

 

How to Breathe Better.

Most Useful Podcast Ever. By Katien Macdonal, March 7, 2016.  

And for you auditory types, don’t worry,

you know I can’t forget you –

How to Breathe Better.

Most Useful Podcast Ever. By Katien Macdonal, March 7, 2016.  

Now that we know what self care really means, and how the science says it works, now it’s about creating and sustaining a relentless practice. 

So let’s – Start Here – together, today. And then share a pic of your own relentless self care practice @extheornow and perhaps we can Extraordinary the Ordinary – one breath at a time.