To say the last two years have been tough would be an understatement. And it’s natural for people to feel stressed and overwhelmed. The events unfolding in Ukraine, following two years of a global pandemic, failing economies and facing the effects of climate change have taken a toll on our psychological strength.

When you get anxious and stressed, your body triggers a set of symptoms. Your breathing becomes shallow and rapid, your heart rate increases and your muscles become tense. You might even feel like you’re on the verge of a panic attack; holding your breath, gasping for air.

And you ask yourself “How can I cope RIGHT NOW?”

To feel better, try this easy self-care strategy:

BREATHE

Just paying attention to your breathing can be an amazing antidote to stress.
Deep breathing encourages full oxygen exchange (beneficial trade of incoming oxygen for outgoing carbon dioxide). It can slow your heartbeat and lower or stabilize your blood pressure.
Deep breathing sends messages to the brain to begin calming the body. It tells your body that you’re in a relaxed, safe state. In turn, your body and brain can start to calm down.

Here’s a simple way to practice deep breathing:

Sit back or lie down in a comfortable position. If you like, you can close your eyes. Then :

1- Inhale. Breathe in slowly through your nose for 5 seconds. Pay attention to the feeling of the air filling your lungs.

2- Pause. Hold your breath for 5 to 10 seconds. you don’t want to feel uncomfortable, but it should last longer than an ordinary breath.

3- Exhale. Breathe out slowly through your mouth for 5 to 10 seconds. To slow yourself down, pretend like you are breathing through a straw.

4- Repeat. Practice for at least 2 minutes, until you feel calm.

Tips

• If you’re new to this, try placing a hand on your stomach. If you breathe deeply enough, you should notice it rising and falling with each inhalation and exhalation.
• If it’s not working, slow down! You are probably breathing too fast. Time each step in your head. Count slowly as you do so.
• Counting in your head will also take your mind off the source of your anxiety. If you catch your mind wandering, just return your focus to counting.
• For each step, you can lengthen the time if it feels natural to do so, or decrease it if you feel discomfort.

When practiced regularly, deep breathing can provide both immediate and long-term help with anxiety, stress management, focus, sleep and recovery from exercise.

Deep breathing can benefit many people. If you’re not getting the benefits you’d hoped for right away, don’t be discouraged. Keep at it! And if your anxiety remains or gets worse, consider talking to a mental health professional

Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.

Oprah Winfrey