Calming the Mind: A Path to Peace

“Breathing in, I calm my body. Breathing out, I smile. Dwelling in the present moment, I know this is a wonderful moment.”   - Thich Nhat Hanh

“Calming allows us to rest, and resting is a precondition for healing.” - Thich Nhat Hanh

Both these quotes by Thich Nhat Hanh resonate deeply with me. In our fast-paced world, it can be challenging to find moments of peace and tranquility. Our minds are often racing, filled with worries, anxieties, and endless thoughts. However, by cultivating a calm mind, we can improve our overall well-being and experience a greater sense of peace and happiness.

The Power of Calming the Mind

Calming the mind is essential for our mental and emotional health. When our minds are calm, we are better able to focus, think clearly, and make sound decisions. A calm mind can also help reduce stress, anxiety, and depression.

Breathing is the only function we can do consciously and unconsciously. This is because it's controlled by different brain pathways for each. Unconscious breathing
Also known as metabolic breathing, this is the automatic, involuntary process that keeps you alive. The brain stem respiratory center controls breathing rate and sends signals to the respiratory muscles. Conscious breathing When you consciously try to control your breath, different brain pathways take over some breathing functions. However, metabolic breathing continues to operate and will take back control if you forget to breathe or make poor decisions.

Reducing stress -When you're stressed, your breathing pattern and rate change as part of the "fight-or-flight" response. However, you can deliberately change your breathing to help manage stress and related conditions. Improving mood -Deep, slow breathing can help you feel more relaxed, comfortable, and alert, and reduce feelings of anxiety, anger, depression, and confusion. 

The 5-breath technique for stress and anxiety is a breathing exercise that involves breathing in and out gently and regularly for a count of 1 to 5. 
Here's how to do it:
Sit comfortably and breathe in through your nose.
Count to 5 as you breathe in.
Without pausing, breathe out through your mouth, counting to 5 again.
Repeat for 3 to 5 minutes. 
 
Some other breathing techniques for stress and anxiety include:
3-4-5 breathing: Inhale for 3 seconds, hold for 4 seconds, and exhale for 5 seconds. 
 
Five-finger breathing: Place your index finger on the outside of your pinky and trace up as you breathe in. Trace down as you breathe out. Repeat with your other fingers, then reverse the process. 
 
If you're struggling with anxiety regularly, speak with a medical professional.