TAKE A DEEP BREATH: Inhale, Slowly and Deeply Exhale slowly, and then do it again!

Eckhart Tolle, author of A New Earth, Awakening to Your Life’s Purpose, says that stress can be defined as wanting the present moment to be different than it is. Dr. Dr. David Simon, co-director of the Chopra Center for Wellbeing in Southern California, agrees. He says that stress is caused by anything getting in the way of our desires.

Want a parking space and can’t find one? Stress. Too much to do and not enough time? Stress. Want the perfect relationship and don’t think you have it? Stress…

We can’t escape it, so what is the best way to deal with the stress we face every day? One antidote to the effects of stress is to practice meditation, but it isn’t always the most appropriate way to deal with stress in the moment you feel it: you might be at a meeting, or driving… So what to do?

Stress activates our sympathetic nervous system, which sets off the flight or flight psycho-physiological response. This response increases our heart rate, raises our blood pressure and changes our breathing pattern. One way to take control of the effects of the stress response is to physically change our breath.

When people are stressed, they tend to take rapid shallow breaths or even forget to breathe at all. Once you realize your breath has changed in this way, you can literally stop the stress response by taking some slow deep breaths. Deep breaths send a signal to your mind and body that it is time to relax. It activates the parasympathetic nervous system, and slows you way down. And you can do this anywhere and anytime.

The deep breath, of course, replenishes the oxygen, just in case you were holding your breath due to a stressful situation. And there is more. When you stop putting your attention on the stressful stimulus in the outside world and redirect your attention to your body and feel the sensation of breathing deeply, it will help you slow down and relax.

With your awareness on your body, you might notice other areas where stress is creating a physical response, and then put your attention on those. Maybe your jaw is clenched, you are scowling, or your shoulders are up around your ears. When you’re busy reacting to stress, you tend to be unaware of your body and its needs.

Bringing your awareness to your body also helps you to bring your attention to the present moment. When you are in the present moment, you can respond more mindfully to whatever the stressful situation is instead of worrying about the future or agonizing over the past.

There is an aspect of yoga (yoga refers to the union of mind, body, spirit and environment), which uses the breath, it is a practice called pranayama.

This practice is based on the idea that prana (sometimes called chi or ki or life force energy) and the mind exert an influence on each other. By working with the breath through the practice of pranayama, the restlessness of the mind and the effects of stress are easily controlled.

There are a variety of practices in the yoga of breath. Some people practice pranayama alone or as a preparation for meditation.

Here is one example. It is the slow and steady breath practice. It is simple and you can try it now.
Scan your body and let yourself get comfortable where you are.  Relax your face and shoulders. Don’t hold in your tummy.  Take a deep, slow inhale, breathing through your nose.  Feel the breath as it enters the nostrils, travels down your throat and expands your lungs and your belly. Let it out just as slowly, then, do it again, noticing your chest drop and your stomach contract a bit.

Do this 5-6 times with your eyes open or closed; Return to your normal breathing, feeling more centered, and more relaxed.

This is one of the easiest ways to quickly find more balance, especially when driving or sitting in front of your computer. Reminding yourself every once in a while to stop, take a break, and take some deep breaths.

Recently featured in the NY Times and quickly becoming recognized as the face of mainstream meditation, Sarah McLean makes meditation accessible to everyone. Sarah is a frequent guest on KTVK’s “Your Life A-Z” and is a sought-after presenter on the subject of meditation, stress-reduction and self awareness.  She can be reached at meditate@esedona.net, 928.204.0067 or visit her web site at http://www.sedonameditation.com/.