Feeling Overwhelmed?

I wonder what is going on for you? At times in our lives we can become overwhelmed by circumstances, pressures maybe within our family or friendship groups, or with work, or periods of dryness and difficulty, or bereavement (grief and loss). Overwhelm sometimes creeps in quietly until whichever way we look we feel under pressure or it can sweep in suddenly like strong waves on the seashore completely destabilising us, knocking us from our feet.

If you feel this resonates with you, can I invite you to reflect on what may be triggering this uncomfortable feeling. Sometimes talking with a friend or journalling can help us to work out what is going on. Maybe there are certain times of day or situations which cause this feeling.

At times like this it can be helpful to practice breathing exercises. By observing our breath we can make such a difference to how we feel. If we are feeling agitated and indecisive, we often find we are not breathing deeply enough to expand our lungs which then pass a direct message to our heart to start beating more slowly. Take a moment to get closer to your breathing - to notice - is it fast or shallow, deep or slow, regular or irregular? Being curious about how we breathe helps us to understand what may be going on. By focusing on our breath we can centre ourselves in the present moment, often reducing stress and anxiety.

Here's a few useful techniques:

• Basic Mindful Breathing:

  Focus on the sensation of each inhale and exhale, noticing the natural rhythm of your breath without trying to change it. 

• Belly Breathing:

  Place one hand on your chest and the other on your belly. Inhale deeply, feeling your belly rise more than your chest, and exhale slowly. 

• Oceanic Breathing:

  This technique mimics the sound of ocean waves. Inhale deeply, then exhale slowly with a gentle sound, like the ocean's ebb and flow. 

• Sighing Breath:

  Inhale deeply through the nose and exhale with a sigh through the mouth, which can help release tension and heightened emotions. 

• 4-7-8 Breathing:

  Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This technique can be calming and promote sleep. 

• 7-11 Breathing:

  Inhale for a count of 7, exhale for a count of 11. This longer exhale can help calm the nervous system. 

These are only some of the breathing techniques which may help bring calm. For more help,

https://www.headspace.com/meditation/breathing-exercises