The Practice of Breath Prayers

When life is swirling around feeling like it's out of control and we are completely exhausted, feeling bad about our personal health, spending too much time worrying, dealing with the same challenges day after day after day, it feels almost insulting for people to ask or talk about rest.   There is no space for rest.  The moment I take time to “rest” things fall more apart. Let’s be honest, even trying to use the bathroom is an ordeal sometimes, and a shower...please, not happening, right?  If there was a way to slip in effective moments of rest without doing any preparation, and without truly removing oneself from the needs of life, this could be a lifeline we need.  

There’s a practice I was introduced to in a mentoring class at our church called “breath prayers.”  This technique has helped me effectively recenter myself and get the lasting moments of rest I need throughout the day.  Engaging in the practice of breath prayer is an opportunity to exchange my stress and worry for peace with God.  While it is taught to be more of a full body meditation of breathing and relaxing the areas of our body we are holding stress, I find myself using breath prayers all the time without dedicating a place and time for quiet.  Engaging in this intimate communion with God is effective, and God ministers to us in exchange for the moments we turn our thoughts to Him, even if we are keeping a watchful eye on our kids.  

There is solid science behind taking time for the practice of breath prayers.  Breath prayers increase oxygen to our brain as our sympathetic nervous system is engaged when we are feeling nervous, anxious or stressed. This is our fight or flight response. Our body’s typical response when the sympathetic nervous system is engaged is increased heart rate, respiratory rate, sweating, interruptions to our digestive system and more. Intentionally working against these negative responses by engaging the parasympathetic nervous system is the science behind breath prayers. The parasympathetic nervous system promotes the maintenance of the body at rest.  Controlled breathing, paired with scripture, is what helps our body engage the parasympathetic nervous system and reconnect with God, rest and continue to press on with his strength and provision. 

Spend some time building your breath prayers and memorizing short scripture verses that speak to you in your times of need.  Breath prayers typically have 2 parts, an inhale and an exhale.  

Some scripture I love in the context of a breath prayer are:

Matthew 6:8-- (inhale) Father, you know (exhale) what I need.

Joshua 1:9 --(inhale) Do not be afraid (exhale) do not be discouraged (inhale) for the Lord my God (exhale) is with me always.

Psalm 46:10 (inhale) Be still (exhale) and know I am God.

Once you have chosen your breath prayer scripture,  inhale and exhale very slowly as you recite the words of the scripture to yourself. Breathe in deeply and slowly through your nose and feel your lungs fill completely. Try to focus on deeply filling your lower lungs/diaphragm so that your stomach expands while your upper chest remains still. Then slowly breathe out. The exhale should be the longest. Empty your lungs slowly and fully. Meditate on the words of the scripture as you breathe. Repeat several times over and over calming your body and mind more and more with each deep, intentional breath. 

I like to close my breath prayers with one final breath prayer--

(inhale) I am entrusting my _____ to you, Jesus (exhale) and let go of ______.

In a small matter of time, you have intentionally and effectively calmed your heart, mind and body, while connecting with God.  Even without changing your situation, or leaving the things at hand.

Written by Naomi Brubaker

Naomi is a mom of 3 girls ages 7, 5, and 2.  Her oldest daughter is diagnosed with ADHD and a visual processing disorder.  Her family lives in Richmond Virginia where Naomi leads the special needs ministry at their church.  Her background in special education and ability to understand parents from her experiences with her daughter give her a unique perspective in her role at the church.  Naomi loves to run, sew and take walks with her husband with any free time she has. 

Stressed Out?

How is Covid impacting your family right now?

 The list of ways Covid is impacting our families could probably be as long as my arm and I have long arms.

 If I were to ask you how you are doing right now, many of you may reply with the words “stressed out.”

 On average, most people don’t like change…especially change that has been forced on us.  Many of us had to find new ways of doing life or are in the process of figuring things out. We are holding onto future plans loosely. This change, this uncertainty leaves us feeling stressed.

Did you know that taking 5 minutes a day to do something that refreshes you has been shown scientifically to help with your stress levels?

Today, I would like to challenge you to pull out your calendar and schedule 5 minutes a day to do something that refreshes you. Treat it like a doctor appointment that you wouldn’t miss or reschedule.

Here are four FREE ideas that can be done in 5 minutes:

1. Deep Breathing – This effective relaxation technique significantly reduces stress levels. There are many techniques to choose from and they are very effective.

2. Meditate – Specifically, meditate on God’s word and the character of God. God is constant. He is unchanging. Nothing that is going on is a surprise to Him and He is in control.

3. Refocus on Gratitude –Yes, there is a lot of hard but there is also a lot of good change that is happening. For example, many families are less busy and are spending more time together than they did before. Each day, come up with three positives that you can be thankful for that day.

4. Laugh – You have probably heard the saying, “Laughter is the best medicine.” Save funny comics or links to funny videos on your computer. Intentionally seek opportunities to laugh even if it is a little silly or is at risk of being met with an eye-roll. 

I don’t know about you but I can just feel the stress melt off of my shoulders when I have a good laugh.

So there you have it. Four things that you can do for free and that can be done in 5 minutes. The REST is up to you… no pun intended. Before you click that x to close this screen. Pull out your calendar and schedule 5 minutes a day each day next week and plan what you are going to try.  Don’t put it off. This is important for you and for your family.

Written by Jonathan McGuire

Jonathan McGuire  is  the father of two sons and the co-founder of Hope Anew, a nonprofit that comes alongside the parents of children impacted by disability on a spiritual and emotional level. You can follow Hope Anew on Facebook here.

 

Hope Anew has launched the Hope Anew Online Community and would love to have you be a part of it! You can learn more at www.HopeAnew.com.  Due to COVID-19, Hope Anew is waiving all membership fees for the community!

The Importance Of A 5 Minute Break

It was 12:30 in the morning and I was lying in bed, wide awake. I had managed to fall asleep for a few minutes but for some reason woke up. Sleep did not come, so I finally went downstairs, made a cup of tea, went into my home office and got to work. I knew I would likely be worthless the next day, after not sleeping, so I reasoned that I should get a jump on my goals to compensate for that.

At 4 am, I finally pulled myself away from my desk and headed to bed, while I braced myself for the official start of the day that would be coming shortly. The morning’s coffee would need to be stronger than normal.  

When I got up, I took the dogs on a little walk, drank my first cup of coffee and read the Bible. The grogginess cleared and negativity took its place. I found myself not engaging in conversation with my boys, being controlling over dumb things and over-reacting to little things.

 I was downright surly and didn’t even want to be around myself. Can you relate? It would have been easy for me to justify my attitude and actions to myself by blaming it on lack of sleep and stress over the work that needed to be done but those would have just been excuses.

At a particularly ugly point, I finally stepped back. I sat down in a chair, prayed and just breathed. As I prayed, I confessed my negativity and lack of lovingness and asked for help. I thought through my attitude and the circumstances around it.

It wasn’t a long break. In fact, I didn’t even leave the room but it made a world of difference in my perspective and how I treated those around me. It was like I had taken a refreshing shower after working outside on a hot day. I was still tired and I still had a lot of work I needed to accomplish, but this time breathed life into me for the rest of the day and I no longer felt like that surly bear who no one wanted to bump into.

Lack of sleep is pretty common for those of us who have children impacted by disability. Stressful days are often the norm as well. It can be hard to stay positive throughout the day as we interact with therapists, teachers, doctors and, most importantly, our families. It can be easy for our speech to become short and have a bite to it as opposed to filled with grace and love.

In those times, taking a step back to pray, reflect and breath can be the perfect answer. The therapist, IEP meetings, doctor and kids will still be there but this time may give you the chance that you need to refocus and refresh.

After my break, I sucked up my pride and apologized to the boys. The atmosphere in the house changed from nervousness and timidity to a place where everyone wanted to be.

What helps you to refocus when you are exhausted, overwhelmed and stressed with life?

Written by Jonathan McGuire, Co-Founder of Hope Anew

Breathe

Christmas and New Years have come and gone.  All the gifts have been unwrapped, the parties are a memory and the last of the fruit cake has been eaten.  Your therapists have come back from vacations and school has resumed. Give me a high five, you made it! While there were many wonderful moments that I am sure you never want to forget.  I know it wasn’t without its challenges.

Now you can resume those precious routines until the next big thing.

But before you dive in, take a moment to just breathe.  I mean it.  Take a moment right now to close your eyes, let the tension melt out of your shoulders, relax your muscles and follow the following 4 steps. 

1.    Take a deep, slow breath from your belly, and silently count to 4 as you breathe in.

2.    Hold your breath, and silently count from 1 to 7.

3.    Breathe out completely as you silently count from 1 to 8. Try to get all the air out of your lungs by the time you count to 8.

4.    Repeat 3 to 7 times.

It is easy to always focus on what needs to happen next and always be in go mode.  The stress compounding the way we wish our bank accounts would, affecting our physical, emotional, and spiritual health.  Taking a toll on the relationships we have and leaving us depleted and unable to take one more step. 

So as you feel that stress mounting, and you are getting ready to dive into the next thing just take a moment and remember to breathe.