Our breath as our anchor

By Leona McDonnell

Standing in our designated ‘family box’ in the reception area of the Alliwee Cave in County Clare, waiting to enter the caves, knowing I was going 1.5km below the surface, with quickened heart rate and breath, pains in my tummy (another trip to the bathroom), feeling like I couldn’t breathe due to the required face covering and the claustrophobia, 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 any time.

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 an overwhelming experience and maintained calm and harmony over my mind and body.

As I connected to my breath in that moment, all the unpleasant physical symptoms like my racing heartrate, my quickened breathing rhythm, the pains and cramps in my tummy, 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 an anchor for stability, for security, for deeply connecting itself below the surface of the water. 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 its 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 – that is a recipe for disaster. The anchor is one of the main elements that the captain depends on to stabilise the 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.

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How to use your breath as your anchor

A step by step guide on how to engage your breath as your body’s anchor:

1. 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?

2. 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?’.

3. 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.

4. As you continue to follow this pattern, you may find that your in-breath and your out-breath has lengthened and extended – that is perfectly fine.

5. 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.

6. As you continue to breathe in through your nose and breathe out through your mouth, 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.

7. 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.

8. 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 three effective breaths, some people might wish to continue this practice for from two 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.

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Leona McDonnell, Mindfulness and Wellness: 087 4161842

• leona@leonamcdonnell.com

• leonamcdonnell.com (also on Facebook and Instagram)