While many of us spend the winter months counting down the days until summer, the nation’s favourite season is not always about long, lazy days in the gorgeous sunshine. Just like any other time of year, the warmer months come with a host of setbacks.
If you’re feeling overwhelmed, the good news is there’s a simple way to achieve a calmer mind this summer – and it’s down to controlling your breath. It’s your biggest weapon to deal with summer difficulties, and even science backs up the benefits. Numerous studies have found meditative breathing to be an effective treatment for everything from panic to dealing with low self-esteem. One study found that practising mindfulness meditation lowered stress symptoms in participants suffering from anxiety by creating a drop in the stress-related ACTH hormone, while a separate study found that concentrating on the breath improved people’s sense of selfbelief. ‘Take a deep breath’ is good advice and something that you might have heard many a time. “Controlled breathing can calm your brain and regulate your blood pressure. Even after a few deep inhalations and exhalations you might find yourself in a much calmer place. Doing this can help hugely in periods of heightened stress and anxiety,” believes Danni Binnington, a yoga practitioner and founder of healthywholeme.com. Here we show you how to use your breath to battle whatever comes your way this summer. Now inhale deeply…and exhale!
On the plane
Flying may be the safest way to travel statistically, but that doesn’t stop one in ten of us from suffering with air travel phobia. And while heading off on holiday is one of the main highlights of summer for many of us, for fearful flyers (a condition which is often a result of psychological issues including lack of control or claustrophobia), the thought of boarding a plane can be a major anxiety trigger. Dominique Antiglio, founder of be-sophro.co.uk advocates sophrology, a relaxation method based on physical and mental exercises, which combines meditation breathing and relaxation with body awareness and visualisation techniques, to help embrace stressful situations like fear of flying. “As you connect with the different systems (sophrology uses a model of five systems, dividing the body into five main regions), you use simple movements coupled with the out breath to let go of tensions,” explains Dominique.
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Thinking yourself calmer is the ultimate survival tool for nervous flyers, and focusing on your breath rather than giving into your jitters will help you to effectively control anxiety levels. You can try this exercise both pre-boarding and on the flight. “Sit comfortably, close your eyes and connect with how you feel right now. Look for tensions in your body and worries in your mind. Inhale as you bring both arms forward with clenched fists. In that position, tense all your muscles from head to toe, acknowledging any tension, worries and emotions. When you exhale through your mouth, let go of the muscle tension, bring your arms down on your lap, as well as mentally letting go of what bothers you. Repeat it at least three times and then pause, noticing how you feel now,” recommends Dominique.
On the beach
Stressing out about snapping into shape for your upcoming holiday? Honing your perfect summer body doesn’t have to mean fitting into a size eight bikini – it more means shifting your focus on body positivity so that you feel like the best version of yourself, regardless of the label on your two-piece. “Hypnotherapy forms like Rapid Transformational Therapy can be an incredibly powerful method for tackling issues such as body confidence,” explains clinical hypnotherapist and life coach Catherine Raincock (catraincock.com). This therapy, which can incorporate breathing exercises in its method, accesses the subconscious mind to explore the very root cause behind the issue.
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Concentrating on your breath can dampen down any negative feelings you have about yourself while turning up body confidence levels. “Sit down with both feet are flat on the floor – this will help you to feel grounded. Slow your breath right down, breathing in through your nose, all the way down to your stomach, for a count of four and then out for a count of six. Hold the breath for another count of four, and do this 10 times. You’ll begin to notice your energy levels dropping, as well as feel the connection between your body and the earth. As you return to your body, begin to think positive things. So, instead of saying ‘I’m so nervous’, try ‘I feel so excited about going to the beach,’” continues Catherine.
Before a trip
In between meeting pre-holiday work deadlines and getting together last-minute suitcase essentials, packing for a holiday can be tricky business. Maybe you’ve left packing to literally an hour before you’re due to leave for the airport, or perhaps just can’t prioritise what you need and want to bring? Whatever your packing woe, breathing through any packing panic will help you stay calm and collected.
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Try Pranayama breathing, a powerful breathing style that involves deep breathing and alternate nostril breathing. “It helps to reduce stress and increases vital energy in the body,“explains Dani. She recommends Pranayama breathing to help you reach a calmer mindset when last minute holiday stress rears its head. “Sit comfortably on a chair with your back up straight. Inhale deeply and count to six. As you exhale, count to eight. Allow your spine to lengthen when inhaling, and notice how you can let go of stress when exhaling. Practise this a few times only and you will feel calmer and more grounded, with a greater sense of focus,“she assures.
During allergy attacks
Anyone who’s sensitive to pollen, grass or any other airborne allergen knows that suffering from allergies can totally spoil summer fun. Sinus pain and chest congestion can result in wheezing and shortness of breath, so visiting a GP for advice should be your first port of call. In addition, focusing on your breath can help to minimise pesky symptoms. “The three axes of work using the sophrology method (breathing, visualisation and body awareness exercise) can reduce overall stress and help reset the body and mind positively, so the immune system can work at its best and calm down,” reveals Dominique.
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Breathing exercises should work with your body, rather than against it. “Start in a standing position and close your eyes, then focus on the neck, throat, shoulders, arms and hands (also known as the ‘second system’. Clench your hands into fists at your side. Exhale through your mouth and inhale with your nose, then hold the breath and ‘pump’ your shoulders up and down for several seconds. Exhale as you open your hands and relax your arms again, while imagining that all the stress and congestion is leaving your body through your hands. Repeat once more,’ advises Dominique.
At any time
How many of us sail through life on autopilot, missing out on important moments? Summer offers a great opportunity to gain perspective by being more mindful. “Being present allows us to become aware of our thoughts, especially those that seem to fuel worry and overwhelm us. It encourages us to slow down, reflect and come up with better solutions,” shares life coach Fadela Hilali (fadelahilali.com).
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Mindfulness exercises allow you to appreciate the little moments that make up life. By being more aware, perhaps you’ll be able to appreciate nature around you in its purest form, or experience beautiful moments like the sun setting over the sea in a whole new way. Brahmari breathing (a style which incorporates buzzing sounds to relax the body and mind) is a great way tool to help you practise mindfulness. “It can heighten your state of awareness and help you be more present. Sit comfortably, close your eyes (this is optional) and breathe normally for a few moments. Keeping the mouth closed, inhale deeply through the nose and exhale with a long slow hum, making the sound of the letter M, like a buzzing bee. Repeat for five to ten rounds. When you finish the exercise, spend a few moments sitting quietly and ‘check in’ with your body by noticing how you feel,’ advises Fadela.
