Crisis Management: Part 2

During times of upheaval, the body and brain go on “hyper-alert.” While medication can help reduce the effect of fight-or-flight chemistry, Hashem has embedded tools within the body itself to do that. There are three types of breathing patterns, for example, that once learned and practiced, can profoundly settle the nervous system. Not only should all of us spend a minute a day (ideally just before bed) practicing one or two of them, but we also should teach them to our children.

Here is an effective anti-panic attack breathing pattern: Breathe in slowly through your nose until you feel your lungs are full. Then take in one more breath through your nose. Now open your mouth and gently release the breath. Repeat as many rounds as necessary to feel settled again.

Here is the “coherent breath” pattern that enables your body and mind to function at optimal levels even when you’re under extreme stress. Use it for a couple of minutes once an hour during times of crisis and once or twice a day on a regular basis to train your system and empower yourself for times of need.

Breathe in slowly through the nose. Use a second hand on a watch to see how many seconds it takes you to inhale comfortably. Now breathe out through the nose, doing so within the same number of seconds. For example, you might inhale to a count of five and exhale to a count of five. If you prefer, there are plenty of breathing timers available to help ensure that your inhale and exhale are approximately the same duration.