#deep breathing

[theeroticlover]

You, me and your heavy breathing....aahmm..

[abiwaif]

That's some deep breathing 😍

[jiraisupportgroup]

This specific breathing technique is called "Box Breathing", I usually like to look at gifs when I do this to help me keep time. I've got two gifs below if you prefer a visual. If neither of these gifs are a comfortable speed for you, I recommend looking up "Box breathing gif" and see if there is one that is a timing you like!

You can also use music to help you keep time, or watch the second hand of a clock.

Plain text underneath the "read more" ^-^

[HEADER inside of image] Grounding Technique of the Week

[TITLE inside of image] Control and Pace your Breathing

[BODY inside of image] Breathe in through your nose for a count that is comfortable for you (often 4 to 7). Hold that breath in for the same count. Breathe out through your mouth with pursed lips (like you're blowing out a candle). Then hold with no breath for the same count. Repeat as much as you need. Try placing your hands on your stomach and breathe with your diaphragm for deeper, slower breaths. Your stomach should raise and lower when you breathe instead of your shoulders when you activate your diaphragm. (Optional).

[BODY outside of image] This specific breathing technique is called "Box Breathing", I usually like to look at gifs when I do this to help me keep time. I've got two gifs below if you prefer a visual. If neither of these gifs are a comfortable speed for you I recommend looking up "Box breathing gif" and see if there is one that is a timing you like! You can also use music to help you keep time, or watch the second hand of a clock.

[Two gifs that cycle through "breathe in", "hold", "breathe out", "hold" and repeat are included after the text]

[chronicallycouchbound]

PSA: Please don’t ask participants to do grounding/mindful/somatic/etc practices at your events

Grounding exercises should not be an activity in large group settings, especially unsolicited and without warning, especially if you’re not aware of every single person in the space’s mental health conditions, physical health conditions, and personal relationship to their body.

Practices such as mindfulness, grounding, somatic exercises, breathing techniques, body scans, etc. are very helpful therapeutic tools to help manage stress. They can (and do!) help plenty of people– when taught safely and used effectively!

HOWEVER for people with conditions that cause psychosis and/or dissociative conditions such as depersonalization/derealization, these techniques are contraindicated and can make their symptoms significantly worse. They should only be used with guidance from their mental health team and adapted to their needs. For people with conditions like anxiety and PTSD, being aware of breathing can trigger a trauma response or anxiety attacks.

And for people with conditions that cause chronic pain or other uncomfortable bodily sensations, becoming re-centered with their bodies can cause more awareness of the pain they are in, which a level of (ideally functional) dissociation is actually helpful. For people in wheelchairs and powerchairs, touching the ground beneath their feet isn’t always an option. For people with cardiac and pulmonary conditions, deep breathing can be impossible or can trigger asthma attacks. For disabled people in general, doing body scans can be impossible due to paralysis or limb differences. They can bring awareness to things the person wasn’t aware were wrong to begin with (which is helpful in certain spaces, but not a great ice breaker at a retreat!)

And for trans people, binders and other garments can restrict breathing, and taking repeated deep breaths while binding can cause rib damage (which is why you shouldn't bind at night, while coughing from sickness, while exercising, etc). Becoming centered in a body that makes you dysphoric can be deeply distressing, again, a level of functional dissociation helps.

This also goes for plenty of other people in marginalized bodies, such as people of color, people who use substances, queer people, and more. Becoming grounded in your own marginalized body can be a heavy weight to carry, and needs appropriate and individualized care to be a beneficial experience.

As an alternative, I suggest doing a round of gratitudes instead, it allows for people to choose their level of vulnerability in spaces, while not being generally contraindicated for many people. Doing fun (and appropriate to the setting) icebreakers are great. Ask what brings someone to the space. Check-ins about basic needs such as if people need to use the restroom, eat, drink water, are rested, etc. can be more appropriate body check-ins for folks to do.

I don’t recommend doing these exercises even with a warning beforehand. If I'm in the room while someone is leading a breathing exercise, even if I try to ignore it, I (and most people) would automatically become aware of my breathing. The same goes for any other techniques. These techniques can cause real, life-threatening levels of harm for some people, and can even just be deeply uncomfortable or distressing for others. Dissociation is not inherently evil or bad or harmful. It is the way the body and mind naturally respond to adverse experiences (note: it can also cause distress and at higher levels, can be disordered) it is best to allow people to exist as they are in communal spaces. Let people show up as they are.

Most spaces are not equipped or appropriate to respond to emergencies, difficult feelings, and all the varied responses that can come from folks doing mindfulness in group settings.

I personally do some things before large gatherings and events to feel centered on the activity I’ll be doing, and afterward, I decompress. Encourage participants to lean on their natural supports and offer suggestions for it! Be creative in your caring!

This also doesn’t mean to discourage these practices! If you see someone doing deep breathing, check in with them, offer a space for them to decompress, care for them! Worksheets or posters on techniques like square breathing and 5 senses check-ins are great for a quiet room or spaces where participants can decide if they want/are able to engage with those tools. It should be a fully consensual opt-in, rather than being forced to opt-out. Having to leave a room when a group leader says “We’re going to start a mindful breathing meditation, please feel free to leave if you have psychosis, chronic pain, or are trans” is obviously othering and outs people.

Sincerely, someone who has psychotic symptoms, dissociation, chronic pain, is trans and whose body is marginalized in many ways and is really tired from trying to explain this at every event I go to

[zee-rambles]

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Grounding Techniques

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[pop-sims]

I can fix it... I just need patience

[mpregstuff]

Boldly Embracing Fatherhood: A Unique Journey | In a surprising twist of parenthood, a man sits on an exercise ball, fully embracing his unique journey towards fatherhood. This seven-month pregnant adventurer finds comfort in the hospital, surrounded by medical equipment that highlights the extraordinary path he’s on. His round belly proudly announces the upcoming arrival of a new family member. As he focuses on deep breathing, his determination shines through every moment. Rocking with excitement and anticipation, he radiates strength while his partner supports him from behind. Together, they navigate the thrilling experience of preparing for their baby. These moments show that family can come in all shapes and sizes, proving that love knows no bounds. More images are also available at https://mpregstuff.com.

[buckrogers2491]

Uggh, they