Faulty reasoning signals

• Confirmation Bias - 7.7% (107 hits)
• Anchoring Bias - 1.7% (24 hits)
• Availability Heuristic - 8.9% (123 hits)
• Representativeness Heuristic - 1.2% (17 hits)
• Hindsight Bias - 7.4% (102 hits)
• Overconfidence Bias - 1.2% (16 hits)
• Framing Effect - 4.3% (60 hits)
• Loss Aversion - 2.4% (33 hits)
• Status Quo Bias - 2.3% (32 hits)
• Sunk Cost Effect - 2% (27 hits)
• Optimism Bias - 12.4% (171 hits)
• Pessimism Bias - 4.7% (65 hits)

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I Tried Breathing Exercises for Anxiety Last Month: When Failure Invites Grace

I Tried Breathing Exercises for Anxiety Last Month: When Failure Invites Grace

I tried implementing a meditation routine last month, and if you feel like you don’t have any time for that right now, you might benefit from it as much as I did.

If you find it challenging to slow down in a fast-paced society that rewards time optimization over mindful presence, a meditation routine focused on breathing in and letting go might help you swim against the current.

That’s exactly how I thought about it before falling into the trap of seeing winding down and taking a breather as another way to optimize my time.

What was the challenge?

For my one-month meditation routine, I tried out the following breathing exercises once a day:

* **Box breathing:** Box breathing usually entails inhaling for 4 seconds, holding your breath for 4 seconds, then exhaling for 4 seconds.

* **4-7-8 technique: **The 4-7-8 technique involves breathing in for 4 seconds, holding for 7, and breathing out for 8 seconds.

Research suggests that breathing exercises may help reduce anxiety symptoms, and a daily routine incorporating breathing techniques may be an added benefit.

I was about to find out if that worked for me, too.

»MORE:What is breathwork meditation?

Week 1

Like all new habits, it took me longer than expected to get used to my meditation routine.

The first three days went impeccably well, and I thought I got the hang of it.

I planned to always do my meditation routine in the morning, before work, so I could start the day feeling at least remotely functional.

When my daughter woke me up at 5.00 a.m., and I spent an hour trying to rock her back to sleep, mostly unsuccessfully, I was hit for the first time with the uncertainty of my task and the inevitability of its unpredictability.

When I tried box breathing as I rocked her on my knees, she started laughing and gave up on sleep altogether.

I skipped a day or two because the thought of breathing in and out seemed exhausting, and quite frankly, I even forgot about the challenge altogether when I snapped my work laptop shut.

It took a lot of determination not to blame myself or see the challenge as a failure, so I continued.

I ended up doing my meditation routine when my head hit the pillow, and before I was finished, I had already fallen asleep.

Pro tip

Research indicates that trying out a new habit every day makes it more likely for you to stick to that habit long term.

I followed that advice, but stayed flexible.

I meditated at different times of the day, usually in different rooms, whenever I had some time to spare from work or from my family.

For starters, try out whatever works for you, and don’t get too hung up on a set way of doing things.

»MORE:Learn about the science of habit and how to rewire your brain.

Week 2

In the second week of my challenge, I did not skip a day.

I wanted to start with the positives before I moved on to what didn’t go as planned.

Ideally, I wanted to practice my breathing exercises in my east-facing bedroom, basked in natural sunlight, on a quiet weekday when it’s less likely to hear the schoolchildren nearby playing outside my window.

I had to give up those expectations and settle for my noisy living room, where my daughter would occasionally poke me with her sharp toys or an empty can of iced coffee.

The bathroom was surprisingly the quietest place in the house, and I’d hold my breath while staring at my reflection in the mirror like that’s what I intended to do all along.

Pro tip

I learned that it’s important to manage your expectations and stay flexible.

You may not always have access to the same space, or you may not have peace and quiet (especially when you need it most).

A perfect environment is not necessary to further your goals.

An imperfect environment may even be the reason we need to take some time to breathe in and out.

»MORE:Learn about 10 breathing exercises to try when you're feeling stressed.

Week 3

Week 3 was when I eventually started to feel the positive effects of the meditation routine.

During the first two weeks of the challenge, I was so focused on getting the timing right or securing the location from other members of my family that the health benefits of this endeavor mostly evaded me.

I even had a feeling the positive stress relief and the negative added anxiety of never missing a day canceled each other out.

I wasn’t any more stressed than I had been before starting the challenge, but I wasn’t relaxed either.

Once I found my balance between flexibility and stepping back from perfectionism, it all fell into place.

I would breathe in and feel my stomach contract, then slowly expand as soon as I exhaled.

I would be flooded by a wave of warmth when my muscles stopped tensing, and I could easily picture myself diving deeper into the vast ocean of my inner seascape when trapped air left my lungs.

Pro tip

I found it really useful to do my meditation routine lying down before bed once I was more comfortable with the technique.

For anyone who finds it difficult to empty their mind before sleep, breathing exercises can take the edge off and speed up the process.

I felt as light as a feather.

Once I stopped viewing my meditation routine as a personal challenge in which success was inextricably linked to my self-esteem, I could actually derive the health benefits I was striving for.

Feeling calm and peaceful stopped feeling like a chore and became a way of life instead.

»MORE:Learn about the 3 best meditation apps we tried and recommend.

Week 4

By the end of week 4, I was more or less established in a meditation routine.

I felt like I could at least experience temporary relief from stress and anxiety when I did my exercises, however short-lived that was initially.

The routine itself and the positive benefits I experienced did translate into a more stress-free lifestyle overall.

I felt more grounded and less likely to tense throughout the day, or start overthinking for no reason.

I’d catch myself breathing in and out as soon as those unwelcome thoughts appeared, and I could chase them away with very little effort by using any of the breathing techniques I typically practiced.

If my daughter started screaming uncontrollably, and babies have a tendency to do that, I’d take a deep breath before thinking of the next steps.

Pro tip

There are many apps available that combine guided meditation with breathing exercises, such as the Calm app.

I’d occasionally try guided meditation and let the soft voice guide me instead of having to think about the next step myself.

Listening to the suggestions in the guided meditation was an exercise in trust, allowing someone else or something else to bring me closer to inner peace.

It was hard to relinquish control, but the entire challenge relied on that ability.

Breathing, as a bodily process, is all about knowing when to let go, and the body already knows this better than we do.

»MORE:Find a mental health professional in your area today.

Am I going to continue?

A heartfelt and resounding yes to that question.

I won’t look at it as a challenge, and I’ll stop blaming myself for missed days.

Instead, I’ll invest in the long-term benefits of perceiving myself as a human.

I might even skip two days of my meditation, and only do my breathing exercises when I’m overwhelmed by anxious thoughts that won’t go away.

It’s important to remember that breathing exercises are a great tool for managing anxiety, but sometimes therapy or even medication may be necessary.

I found that both my exercises and weekly therapy were a successful combination, and the joy of the entire process is that we can even customize our well-being.

What works for me may not work for you, but it may help us both get closer to who we want to be.