Create Inner Peace Anytime, Anywhere
By Adwoa Akhu, PhD
We are living in very stressful times. Economic challenges lead to anxiety and often have a cascading effect, causing stress at home and at work. All of America is currently worried about being able to pay bills, keep homes, and not lose jobs. Chronic stress exacerbates all health conditions, leading to a more rapid decline.
The election of President Obama clearly has not ended racism and oppression. Although we have certainly come a long way since the days of Jim Crow, people of color in America are still subject to racism. Continued oppression leads us to live with high levels of anger and anxiety. Prolonged stress and fear have a negative effect on the body, and are contributing factors to a number of ailments plaguing people of color in the U.S., such as hypertension, diabetes, and obesity.
How Our Bodies Work
When we are stressed, anxious, or angry, one part of our nervous system is in charge. When we are calm, content, or pleased, a different part of our nervous system is in charge. Our bodies are wired so that we cannot be anxious and calm at the same time. Therefore, the way to combat stress, anxiety, anger, and fear is to engage the calming system. By engaging the calming system you can reverse the negative health effects of stress. Your breath controls both systems. When we are anxious or angry, we breathe quick and shallow. When we are calm and content, we breath slow and deep. The following easy breathing technique can help you turn anger and anxiety into calm and control.
Breath Counting
Sit with your feet flat on the floor, your back straight, and your arms supported. Or stand with your feet slightly apart, your back straight, and your arms hanging at your sides.
Close your eyes if you are in a safe place or use a neutral object as a focal point.
Focus on your breathing. Breathe in deeply, totally filling your lungs. Breathe out completely, totally emptying your lungs.
With each exhale count. You are counting backward starting at 50.
If you lose your place, just go with whatever number you think you are at. Try not to worry about counting accurately. Breathing deeply is what is important, not counting carefully.
Let stray thoughts drift away. Notice them but focus on your breathing and counting.
Attempt to make each breath slower and deeper than the last.
When you reach zero you can continue to breathe deeply to relax even more or you can breathe normally, opening your eyes or taking in your whole environment when you are ready.
The best time to practice this exercise is when you are drifting off to sleep. The more you work on this technique the easier it will be to apply breath counting to calm down when the need arises. One of the best things about breath counting is that you can adjust the exercise based on your available time. If you are home alone, going to sleep, or on a commuter train you can count backward from 100 for a long deep relaxation. If you are in a stressful situation, as few as three deep breaths can help you regain control.
With some practice, you will soon be able to stay calm and cool during the most trying circumstances. You will feel better overall and stave off the long-term negative effects of stress. Now that the keys to remaining calm are in your hands, remember to breathe deeply whenever and wherever you can.
Dr. Akhu is a psychologist, author, motivational speaker, and workshop facilitator. She is a former president of the New York Association of Black Psychologists and a former board member of the Association of Black Psychologists. Dr. Akhu is a consultant in private practice and trains the NYPD Hostage Negotiators. She is the author of eight self-help books, including her latest Cultivating Inner Peace: A Sustainable System for the Professional Black Women. For more information, visit DrAkhu.com