Using the Breathe to Ground, Heal and Grow

Written By Gavin Goh

Whenever you are feeling overwhelmed, the world seems to be crashing down, and struggling. Here is one tip to regain your very first step towards balance and strength.

That is the use of breathe to regain your sense of control, to ground yourself for strength, and use it for healing and growth.

Below are 2 ways of breathing that you can do as a start to help you get through difficult experiences.


Number One: Box Breathing

A form of rhythmic breathing where you are in control of the breathe, and it keeps you engage and focused on what you can control and will control that is your breathe. It provides a regulation to your breathing especially in difficult times where your breathing could be shallow or too fast.

Here is how you do Box Breathing:

  • 4 Counts of Inhale

  • 4 Counts of Holding Your Breathe

  • 4 Counts of Exhale

  • 4 Counts of Holding Your Breathe

Then keep on this cycle for at least 1 - 2 minutes. In this moment, just noticing the flow of your breathe.


Number Two: Mindful Breathing

A simple form of mindfulness, where you just have to do the following:

  • Notice the breathing coming in your body, and the sensation of the air filling your lungs, the rise and fall of your chest or abdominal

  • Simple notice again as the air leaves your body through your nose, the sensation of the air through your nose, the fall of your body

  • Just simply paying attention to your breathing and body

You will realise that you are in much better control, and that you are able to have control, and you are alive.


Summary

Whenever you are in your difficult moments where you are emotionally overwhelmed and feeling lost. You can come back to your breathe as the very first step to get back on your feet again, to regain your grounding and footing, and a sense of better calm.

This feeling of being in control can make you feel more alive, and it can be powerful and strength giving

Gavin Goh