B is for Breathe

Remember when I said this Granny’s Guide to the Resistance was for my own therapy? So here’s some of that.

My stress level has been on a rocket trip to the moon. My shoulders are tight, my jaws are clenched (along with my butt cheeks), and my heart tends to race for all the wrong reasons. The tenseness in my body and the sadness in my soul are the results of more than the usual seasonal depression that I always get in February and March.

I am not a natural-born activist. In fact, my favorite things are to avoid confrontations and stay in my little bubble and MIND MY OWN DAMN BUSINESS. I was a teacher for a long, long, long time, during which I used up my entire allotment of patience but only a fraction of my reserves of foul language. I am not the one to send on diplomatic missions. The current situation in the U.S. is dragging me out of my comfort zone, and that is stress-inducing.

This is called Anxiety!

Let me say, too, that I am not an expert. If you have serious anxiety issues, seek qualified help. I’m just giving a few DIY techniques to help cope, but sometimes we need more than that. Don’t hesitate to seek that help if the chaos gets to you.

Because you’re no good to anyone if you can’t get your anxiety under control. You have to relax so your body can digest food and do all the things that keep you alive. You have to get adequate sleep so your brain functions on more than a primitive level. You have to breathe.

So try this right now.

• Relax your shoulders. Unclench your jaw. Close your eyes. Take 10 deep breaths and let each one out slowly. Be present in this very moment. And as you take those breaths, remember that at this moment, you have enough. You are fed, and you are warm. Send comforting light to your loved ones. Right now, as you sit here breathing, you are okay. Breathe in that feeling, be grateful for it, and soak up that feeling every day for at least a few minutes.
  • When things get dicey—or when the heebie-jeebies creep up your neck, and you hyperventilate at the thought of the destruction and total bullshit being dumped on the country right now, stop. Take the breaths. Remember who you are and where you are. Reassure yourself that at this present moment, you are good to go. And then focus all that energy you were wasting on anger and frustration on something else. Something life-affirming.

Breathwork

For longer-term practice, breathwork techniques can be an effective, accessible way to help regulate your body’s stress response and ease anxiety. If you have a heart condition or pulmonary issues, please consult your doctor before you do breathwork. Here are two well-regarded techniques. For more, see the extended version on my free Substack.

1. Diaphragmatic (Belly) Breathing

Description:
Diaphragmatic breathing encourages you to breathe deeply using your diaphragm rather than your chest. Deep, intentional breathing increases oxygen flow, slows the heart rate, and promotes a sense of calm. I have a hard time doing this for some reason. It requires a level of relaxation I have to work at, possibly because I’ve had abdominal surgeries and those muscles are still traumatized.

How to Do It:

• Sit or lie down comfortably.
• Place one hand on your chest and the other on your abdomen.
• Inhale slowly through your nose, letting your belly expand (your chest should move little).
• Exhale slowly through your mouth, allowing your belly to fall.
• Repeat for several minutes, focusing on the rise and fall of your abdomen.

2. Box Breathing (Square Breathing)

Description:
Box breathing is a structured, rhythmic practice that helps center your thoughts and balance your nervous system. By controlling your breath in equal parts, you shift focus away from anxiety-inducing thoughts.

I do this a little differently by inhaling to a steady count, holding for the same count, and exhaling to that same count. The goal is to increase the count over time so the breaths become deeper with practice. There’s only so far you can go, of course.

How to Do It:

• Inhale slowly through your nose for a count of 4.
• Hold your breath for a count of 4.
• Exhale slowly through your mouth for a count of 4.
• Hold the exhaled breath for a count of 4.
• Repeat this cycle for several rounds.

Regular practice of these techniques can help lower anxiety over time. I try to do some mindful breathing in the morning before I get started and at night just before I try to sleep.  However, if anxiety becomes overwhelming or persistent, it’s important to consult a mental health professional for tailored advice.

While you are sitting there breathing, add some calming scents to your environment. For a list of aromatherapy scents and their uses, see my free Substack.

Fun Fact: Stress is the number one killer of Grannies.

Never mind that I just pulled that statistic out of my ass—I’m certain it is true. Smell the flowers, take time to live and breathe, and love the life you have—even if it’s just for a few minutes.

Every breath and every peaceful moment is a reminder of what you are fighting for.