Often my clients share their whole life struggle, “living in survival mode.” I remember one client in particular who had been struggling with severe depression, anxiety and symptoms of PTSD, had eventually decided to get her brain checked. The doctor who examined her brain, said that her brain was like “a bear is chasing you.” Imagine the constant fear, terror and stress she must have been experiencing daily.

Living in stress: living in survival

When you’re stressed, your body shifts into “survival mode.” In this state, you’re immediately ready to fight, run away or hide, and you don’t have time to relax, repair, heal or create. Simple practices like slow, deep breathing can help you stay calm, shifting you from survival mode into the present moment, where you can thrive as a creator instead of merely a survivor.

Living in negativity

I once had a client who was newlywed, smart, beautiful and with a caring heart, struggling with severe depression. She remembered her family time growing up, sitting around together, talking about what bad things would happen in the future. With a backdrop of fear, it’s no wonder she carried a deep-rooted sense of negativity into adulthood. Breaking free from such ingrained patterns is possible, though it takes time and intentional practices, like mindful breathing. 

Simple and powerful practice: breathing

When we face occasional stress, our bodies can handle it. But when stress becomes constant, it can harm both our physical and mental health. The good news is that rhythmic breathing activates our “rest and digest” system, helping transfer our bodies from a state of fear to relaxation.

Research shows that our breathing patterns are closely tied to our emotions. When we feel joyful, our breathing is slow, regular and deep. When anxious or angry, our breath becomes rapid, irregular and shallow. By intentionally shifting our breath to slower, deeper patterns, we can influence our mood, increasing feelings of calm and positivity.

Time to breathe

In therapy, I encourage clients to practice deep breathing daily. For those who are open and ready, I recommend daily meditation practice as well. Each session begins with a few slow, deep and conscious breaths, helping clients feel more alert, centered and relaxed.

You can practice this anytime. Sit comfortably and close your eyes if you feel comfortable. Breathe in slowly through your nose and out through your mouth. Notice your breathing and remember that you are alive, which means you’re “potentials, opportunities and possibilities.” Focus on your breath, reminding yourself that each breath holds the potential for calm, energy and wellbeing. Keep breathing slowly, and when you’re ready, open your eyes.

After practicing breathing exercises, clients often report, “much needed” after a long day work, feeling “better,” “relaxed,” and “grounded.” I tell them that meditating, even for a little while each day, can make them feel better in their mind and body. It’s a great way to make your mind and body healthier and happier.

The happiest person in the world

For decades, the Dalai Lama has collaborated with Professor Richard Davidson from the University of Wisconsin to study the effects of meditation on the brain. Their research highlights how meditation can transform the brain, especially in those with years of practice, such as 40,000 to 50,000 hours. Buddhist monk Matthieu Ricard (78), who holds a doctorate in molecular genetics, has dedicated himself to Tibetan Buddhism and is often called “the happiest person in the world,” exemplifies these benefits. After years of meditative practice, Ricard’s brain scans show remarkably high gamma wave activity, associated with focus and wellbeing.

Despite this title, Ricard humbly says, “I am happy, but I know happier.” When asked what he hopes people take from his life and his writing, he replied, “Become a better human being to better serve others.” 

Time to create

It is time to live as a creator, not a survivor. Many people report anxiety about the future, living mentally in the future. It is dysfunction and madness. We need to be “Here and Now.” We want to work on creating the quality future by creating the quality present, as the accumulation of present moment becomes future. A couple of slow, deep, and conscious breathes will take you there, where you can live with your “fundamental right” to happiness.

Take away to-do’s

Check out the NAMI National website at nami.org, and your NAMI Wyoming website at namiwyoming.com for signature programs and upcoming events.

Check in on a friend, who might be struggling with mental health issues.

(Myoung Shin Hilson is a psychotherapist and part of Park County NAMI)