In the past years, this world has been an awkward place. Beautiful. Eye-opening. Heart-widening. At the same time, the landscapes society walked through offered edges, cliffs, cracks, crevices – in short, many occasions to trip and to fall.
Our realities are informed differently now than they have been in recent years. I found myself dealing with a lot of fear and anxiety grounded in the unknowing of all that life was throwing at us, besides personal battles, wins and losses that all happened in the shortest period of time.
The main questions I sat with was
How do I stay the most present, grounded, calm and authentic in an ever-changing, swirling world? How can I keep my breath fluid and gentle, my feet down and my heart beating strongly in its center at all times?
Life as a sensitive person
Living our recent reality as a highly sensitive person is an additional challenge to all that has already been showing up.
A highly sensitive person is “someone who is thought to have an increased or deeper central nervous system sensitivity to physical, emotional, or social stimuli.” (Boterberg S, Warreyn P., Making sense of it all: The impact of sensory processing sensitivity on daily functioning of children.)
While highly sensitive people are sometimes negatively described as being “too sensitive," it is a personality trait that brings both strengths and challenges.
While HSPs tend to become more easily overwhelmed by external stimuli, they also experience a world that can move them so deeply when they encounter beauty or emotionality, experience a greater sense of gratitude for the life they live and have deeper and more meaningful friendships and connections based on their ability to empathise.
Yes, lows may be lower, but highs have the potential to be higher as well.
Tools that help us
In order to not get too overwhelmed as an HSP in an ever-busy, ever-changing world routines and regularly practiced tools can be of sustainable support.
On another note: This post isn’t exclusive to HSPs only.
Whether you are an HSP or not – we all have experienced some form of fear and anxiety in recent years and can benefit of the tools shared below.
As an HSP myself, over the years I’ve been experimenting and practicing with techniques that have been supportive in times of anxiety and overwhelm. My intention is to share these with you in the following video below.
Coming back to breath
Breath is one of the few tools that we have to easily alter our nervous system and the states it may find itself in when overwhelmed or agitated.
The art and practice of pranayama is a yogic practice that regulates the flow of our life force (= prana) throughout the body. Yama translates from Sanskrit as ‘gaining control’.
Instructions for the three techniques
Slow Pranayama allows to shift the autonomic nervous system from fight, flight or freeze mode to the calming parasympathetic state that allows for 'rest and digest'. Pranayama has been shown to positively affect immune function, hypertension, asthma, and stress-induced psychological disorders and helps to achieve an overall state of homeostasis (= balance).
Sama Vritti or Box breath
What it is:
Sama Vritti is known as equal breath or box breath and is a powerful tool that can help clear your mind, slow down your heart rate, relax your body, and allow you to increase your focus.
Sama means “equal”, and vritti means “waves” or “fluctuations”.
It is a ratio breathing technique that uses a set length of equal inhalations, exhalations and breath retentions.
Benefits:
The main benefit of this pranayama practice is to equalize, harmonize and balance the prana flowing through the body’s energy channels. It is primarily practiced for calming and balancing the mind and body to reduce mental stress and worry. The conscious use of the diaphragm to increase the flow of air into the lung is a great way to improve your ability to breathe deeply and to bring oxygen to the lungs. Sama Vritti can also help slow down the heart rate, increase oxygen to the brain, and reduce anxiety. People who practice this yoga breathing technique regularly will find they are more focused and are able to experience deep, restful states of relaxation.
How to practice:
1. Find your seat: Start in a comfortable seated position, cross-legged with an upright spine. Rest the back of your hands on your legs, palms up with the tips of the index finger and thumb touching. Make sure to have your shoulders relaxed. Close down the eyes if its comfortable for you.
2. Find your breath: Keep your mouth closed and inhale and exhale through the nose in a slow, even and continuous flow – in and out, in and out.
3. Find your count:
Inhale through your nose for a slow count of four
Hold the air in at the top of your breath for a count of 4 (if it is comfortable to retain your breath).
Exhale through your nose for a slow count of four
Hold the air out at the bottom for a count of 4.
You may also increase the count from four to five, six or seven if you want longer, slower rounds
4. Find your flow: Repeat the cycle for a full round of 10. Only continue as long as you can stay present and focused with the breathing practice.
Nadi Shodana or Alternate Nostril breathing
What it is:
This intermediate practice involves breathing through one nostril at a time. It is a powerful way to bring harmony and balance to the energy pathways.
Benefits:
It is the breath that balances out both brain hemispheres and has a balancing, calming effect, anti-anxiety, and relaxing. It activates and stimulates the body to balance.
How to practice:
- Find your seat: Start in a comfortable seated position, cross-legged with an upright spine. Rest the back of your hands on your legs, palms up with the tips of the index finger and thumb touching. Make sure to have your shoulders relaxed. Close down the eyes if it’s comfortable for you.
- Find your hand position: Place the right hand in Vishnu Mudra (forefinger and middle finger bent towards the palm; thumb, ring, and pinkie in the air).
- Find your flow: close off right nostril with the thumb and inhale into the left nostril; close left nostril with ring finger, open the right nostril and exhale through the right, then inhale into the right nostril; close the right nostril, open the left, and exhale through the left nostril. Continue, doing 5-20 rounds to a count of 4.
As you breathe, set an intention to balance the brain and remain engaged in the practice. Alternate nostril breathing is especially useful at the end of a long day, when you’d like to quiet the mind and enjoy deep rest.
Bhramari or Bee breath
What it is:
A breathing technique that helps to block out distractions and soothe the nervous system with the support of a humming sound. When we hum, we are happy. Calling in a buzzing hum creates a sense of safety for our nervous systems.
Benefits:
Soothes the nerves and calms the mind, ‘tricks us’ into a sense of safety.
How to practice:
1. Find your seat: Sit in a comfortable position with a straight back in a quiet, safe space. Make sure to have your shoulders relaxed. Close down the eyes if it’s comfortable for you.
2. Find your breath: Keep your mouth closed and inhale and exhale through the nose in a slow, even and continuous flow – in and out, in and out.
3. Find your hum: Take a deep breath in, and as you exhale, make a humming sound like a bee with a closed mouth, as you close your ears by pressing gently on your cartilage.
4. Find your flow: inhale and continue the same pattern five to nine times and let the sensation wash over you.
May this serve you, may this support you.
Om.
