One thing that will always be true, sometimes unfortunately so, is that stress and overwhelm will be a part of life. Even when you have tools to manage and reduce them, they will show up and you’ll have to put what you’ve learned into practice, or try to find a resource to help you better manage. It can be challenging (sometimes in a good, growth-filled way), and it can also be an opportunity to try out some new skills, or come back to some tried and true ones. For me, it is usually a reminder or indicator that I have stepped away from my routine and my daily habits or self-care, and that is when I know I need to come back to it, to feel better and work through whatever its going on or is off balance. 

When things start to get overwhelming and stressful, one thing you can do is to anchor yourself with your breath. It is a technique that is often used in mindfulness practices, such as meditation and yoga (more info here). 

This practice helps in a few different ways:

• It drops you into the present moment, rather than spiraling about a past situation or future issue. 
• It helps you to focus on one thing, rather than the multiple thoughts and “what-if’s” that overwhelm can bring in. 
• It helps you to find more calm and turn down the stress response you are experiencing. 

Anchoring your breath is a simple practice of focusing on your breath, in a certain place on/in your body, to help you stay present and focused during a meditation (or yoga or even walking/running/cycling) practice. You pick a spot that you can feel or sense the breath, such as the tip of your nose or nostrils, or the ribcage or belly, and try to maintain your focus as you breathe and sit. Your mind will wander, and the practice helps you to have a specific place to come back to, and focus again, when you notice your thoughts have wandered. 

Here are a few ways to use an “Anchored Breathing” Meditation Practice:

• Self-Guided Meditation:
  • To do this practice, take a seat, close your eyes and start to pay attention to the breath in a specific spot. 
  • Stay there for about 5 minutes, or go for longer (I like to set a timer if I am doing a solo meditation). 
• Yoga and Movement:
  • You can also try this during a yoga practice – taking the given pose or shape and then anchor into your breath as you hold or flow through. 
  • You could try this while running, walking, cycling, etc. Find a place to notice and anchor your breath, and then keep that your focus as you move. 
• Guided Meditation Audio:
  • Sometimes you need some guidance and support to practice. You can always use a guided meditation practice, like the one(s) in the SLP Toolbox or on meditation apps.

Next time you are looking for a tool to help with the stress and overwhelm you are feeling, try an “Anchored Breathing” meditation or mindfulness practice. 

To download an audio version of this, make sure to sign up for the FREE resource library, the SLP Toolbox. You’ll find this meditation practice, plus many more and other resources, to help you better manage and reduce the stress you face as an SLP (and human!). You can sign up below for access:

How do you like to anchor your breath? Nostrils, belly, ribcage? Leave in the comments below!

Much Love, 

Jessi