Using our Breath as our Anchor through Mindfulness

Standing waiting in our designated ‘family box’ in the reception area of the Alliwee Caves in Co Clare recently, waiting to enter the underground caves, knowing that the cave is 1.5km into the underground, with a fastened heart rate, a quickened breath, pains in my tummy, another trip to the bathroom, feeling like I couldn’t breathe between the required face coverings to enter and the claustrophobia of an underground cave and 40 minute tour, thank goodness I had my ‘Mindfulness toolbox’ on hand and had my breathing techniques ready to launch.

This is a prime example of how Mindfulness and continuously ‘training my brain’ has completely transformed my life. Years ago, there is no way I would have been able to go into an underground cave or wear a face covering anytime. I would have been completely taken over by fear and panic. I would have felt as if I was about to pass out. Being able to engage my inner strength through my breath to calm and balance my central nervous system and my spiralling thoughts of panic, I have to say I quite enjoyed the tour in the cave!!

But what I enjoyed more was the feeling of elation, strength, power and respect I felt for my mind, body and emotions afterwards. I had done it. I had faced a very overwhelming experience for me and maintained calm and harmony over my mind and body. As I connected to my breath in that moment, all of a sudden all of the unpleasant physical symptoms like my racing heart rate, my quickened breathing rhythm, the pains and cramps in my tummy, they all disappeared as I just connected to the present moment I was in, even if it was a dark, cold, damp underground cave, while wearing a face covering!!

When you think about it, a boat or ship uses it anchor for stability, for security, for deeply connecting itself below the waters surface. The anchor helps to create a pulling sensation, a weighted deepening of a vessel to a deeper, calmer, more tranquil place of rest. This is how our breath can act as our anchor in our body.

Something else to think about, if a boat or ship is wading or floating in calm waters without it’s anchor engaged, it will still drift and coast across the water, perhaps not even aware it is doing so. Now think of a boat or ship that is in deep, stormy waters with no anchor engaged, this is a recipe for disaster. The anchor is one of the main elements that the captain depends on to stabilise his or her boat, to prevent damage, capsizing or even sinking. Using our breath as our anchor can help us to stabilise ourselves in our everyday life. It can help us to take control of our vessel, our body and ensure that we don’t loose control of it and end up capsizing or sinking.

So HOW do I use my Breath as my Anchor?

The following is a step by step guide on how to engage your breath as your body’s anchor:

If you are experiencing an undesirable experience or situation or if you feel too energised or elated, firstly bring your awareness to the physical sensations that you are experiencing in your body. Is your heart racing, has your breathing quickened in pace, are your palms sweating, do you feel nauseous, do you have pains in your tummy, do you feel dizzy, are you gone pale in colour, do you feel like you could pass out?
Now ask yourself ‘what can I do in this very moment to help myself to feel better’, to help my thoughts pass over and to help to settle the physical sensations you are experiencing?
Engage your body’s anchor, your breath. Without changing your normal breathing rhythm, take a breath in through your nose and then blow this breath out through your mouth with a steady element of control. Take a breath in through your nose, blow this breath out through your mouth. Take another breath in through your nose, blow this breath out through your mouth.
As you continue to follow this pattern, you may find that your in-breath and your out-breath has lengthened and extended, this is perfectly fine.
If you wish, place your hands on your tummy to connect to your breath as you just breathe. If you prefer you could place a caring hand on your heart, and a stabilising hand on your tummy as you relax into this breathing practice.
As you continue to breathe in through your nose and breathe out through your mouth, now bring your awareness to how much calmer your breathing pace is, how much slower your heart rate is, how the nauseous feeling or pain in your tummy has settled, how you don’t feel so dizzy any more, how much more anchored, stable and grounded you are starting to feel.
Express gratitude to your beautiful mind and body for offering help and support to you in your current experience. Feel the inner strength, courage and calmness oozing through your body as you become more relaxed and anchored.
Continue to breathe in this pattern for as long as you wish, there is not set time limit. Some people may feel more anchored and balanced after just 3 effective breaths, some people may wish to continue this practice for 2 minutes up to 20 minutes. There are no rules. Continue to use your breath to connect to your body and you will know what feels right for you.

By Leona McDonnell Mindfulness and Wellness
03-09-2020

As published in The Anglo Celt, Connaught Telegraph, Meath Chronicle, Offaly Independent, Westmeath Examiner and Westmeath Independent w/c 7th September 2020

anchor anxiety balance breath breathing calm fear mindfulness panic stabilise

Leona McDonnell

Hi, I’m Leona McDonnell and I am a Mindfulness Teacher. I empower the children, teenagers and adults that I work with through Mindfulness, Meditation and Wellness with the belief that they already have all of the resources they need inside themselves to be the best version of themselves possible …. they just need to learn how to connect to and utilise these internal resources. I teach those I work with how to experience calm, peace and serenity in their everyday lives and I teach people how to reduce the everyday chatter in their minds. Having always being a very nervous and anxious child and teenager, from being afraid of my own breath, my own heartbeat, my own shadow, from undergoing numerous emergency medical surgeries with complicated recoveries, ICU admission, from anxiety, trauma and post natal depression to getting glandular fever in my mid 30’s, with 2 young children at home, working outside the home and also running my own Healing Practice, I hit breaking point in my own life some years back. I was stuck in a state of ‘Flight’, in a state of continuous panic. I had a broken mind, a broken body and a depleted soul. I didn’t know what to do, where to go, how to fix things. It was the toughest time and recovery of my life…. I then stumbled upon a local Yoga class and I decided to join it to see if I could create some calmness into my invasive mind and thoughts. I can remember not being able to even change my own natural breathing rhythm for the first few weeks, as I was in such a panicked state. As time went on, I grew to love Yoga as it made me reconnect with my body and my breath. It made me learn to trust my breath again. I then went on and sought out Mindfulness tools and techniques that I could introduce into my daily life. I slowly learned how to become more present in my life. I learned how to stop ruminating in my past and how to stop worrying about my future and just be present and accept the only moment I could change, which is the present moment, the most important moment. I learned how to ‘Train my Brain’ using Mindfulness tools and techniques. Coupled with Gratitude Journaling, Meditation and with a lot of time spent outdoors in nature, I began to feel much better. I began to feel much more centered in myself, more grounded, calmer and more present. After a number of years of my own daily Mindfulness, Meditation and Yoga practice, I felt amazing and had a zest for life! At this point, I decided that I needed to share with and help as many children and adults as I could with what helped me to transform my life! So I went on and did my Mindfulness training and here I am today!