Zen Habits : Taming Your Heartbeat

Let’s face it, we cannot control our heartbeats. The harder we try to relax and be calm, the more nervous we get. We can never stop that heavy thumping in our chests which makes our bodies go sweaty. It doesn’t matter if we are next in line for the most important job interview or standing in front of that crowd of hundreds. We have no control over our bodies in this matter.

But we can do something about all this stress in our lives. I know I am talking about something which seems so impossible that my words might seem like a joke to you. But I am talking from my personal experience (which I am going to share) that it is infact possible to tame our heartbeats and fight off that surge of nervousness when we are about to do something important.

But there is a catch, It requires a mind open to the possibility of change. And it takes time. You need to have some faith in it in order for it to work. If you have a critical mind and you think simple things like breathing exercises cannot make you better at nervous situations then this solution will not work for you. The very basic requirement for these exercises to work is your openness to change.

Now about these breathing exercises. The exercises that I am sharing are nothing like those gym routines which make your body tired for hours. In the following link, you can get access to these exercises and the way they need to be performed. If you are having second thoughts about doing this activity altogether, then read my personal experience first and then make up your mind.

While I have tried many techniques, I have mostly stuck to the simple ones like Equal Breathing, Abdominal Breathing and Guided Visualization. I have been performing these routines intermittently throughout my daily routine and I can swear on their effectiveness. I have felt a steady but gradual decrease in my stress ever since I have started these exercises.

Here is my personal review of the exercises which I have been performing:

Sama Vritti or “Equal Breathing”

This routine is the one I liked the best mainly because of its simplicity. All you need to do, is take deep breaths through the nose while taking counts of 4. You can increase the counts later on when you get used to it. It can be performed anywhere and no one else will notice. And it works wonders. It is most effective when you are having trouble sleeping but I have been using it almost everywhere.

Abdominal Breathing Technique

This technique is also very easy and it also teaches you the proper way to breathe. Normally people breathe by inflating their chests while it should be done by inflating their lungs. For this technique, place one hand on your chest and the other on your gut and take 6–10 slow breaths per minute for the next 10 minutes. It gives lasting relief and requires little effort. It can even be performed in public once you learn how to breathe through your lungs without placing your hands on them.

Guided Visualisation

This technique is the most relaxing of all the ones I have tried. It has a very tiny requirement that you close your eyes which makes it a bit different than the others. Find a quiet spot and with your eyes closed think only about happy, pleasant and positive thoughts and images. I used it with a seaside ambient sound on my headphones and believe me it transported me to heavens. You can also use some relaxing sounds while doing this routine since there are many apps for this purpose now.

I have found out about these techniques at the very best time (call it luck). I was visiting my village to spend my Eid holidays and luckily there is a lot of green space there. We do not have a dedicated lawn in our small house and although it is not absolutely necessary to sit in a garden to meditate, It is extremely refreshing and fulfilling when you perform these routines while sitting on some lush green grass and can hear the sound of wind hitting leaves all around you.

The major benefit from all these exercises is the control over your heartbeat and reduction in stress. I can testify to the fact that I have felt some improvement in my stress only after a few days of doing these easy but effective exercises. I am also more of a science person and It is quite difficult to convince me that taking long breaths can actually lead to better performance at job interviews. But I have experienced it myself and it does work.

Aside from forming my very early first impressions, I have also decided to take these exercises with me on my routine. Let’s be practical and honest, how many of us can skip everything and just sit idle in a dedicated place just to take long breaths. We often have to sacrifice these things to save time. But we can incorporate these exercises in our routines and take them as tips for breathing. Most of these exercises can be performed while doing our routine tasks and this is the best thing I like about these activities. They require no dedication at all but they can be performed with dedication if someone wants to do it.

My personal tip for everyone is to use Equal Breathing exercise before an interview or something similarly important and stressful. I can already imagine myself sitting in line and taking long breaths while trying my best not to think about anything else going on around me. And it can help. It has already helped me a lot and I am quite certain that it will help you as well if you do it with dedication.