Stay calm and breathe

Breathe. 

This prompt is usually uttered mid freak out, or in a yoga class.  Do you then actually try and change your rate of inhalation and exhalation?  

In yoga, yes.  
In freak outs, not so much, or maybe that's just me.
 
 Turns out, there is a technique, Box Breathing, and an acupressure point smack dab in the center of your chest that can help.
 
This information is important year round, but I also thought it was relevant for the rollercoaster of emotions that can be the holidays.

Ren 17,  or Shan Zhong, which translates to Chest Center,  has a direct influence on the qi of both your lungs and heart due to its convenient location.   Stimulation of this point helps to release anxiety and emotions from the heart.  It also opens the chest, allowing your lung qi to descend, which makes you feel like you can and should take a deep breath.   This potent combo makes it the perfect point to press anytime you feel emotional distress.

Ren 17 is located in the center of the breastbone, at the 4th intercostal space, traditionally between the nipples.  Ladies, please note that due to boobs and gravity, the nipples are not always the most accurate land mark.  Instead, start in the center of the breastbone and move down, use your fingers to feel for a notch, and once found, press softly or make small circles with your fingers for a few minutes.   Breathe in and out deeply. Please refer to the photo below to help clarify.  

I learned of Box Breathing or Square Breathing, as titled above, from a podcast featuring Brene Brown, because, well, she knows all the things.   She alerted me to the fact that the Navy Seals, people trained to hold it together during moments of fear and uncertainly, use Box breathing.  The image below from Cheryl Scrilo sums up the easy and effective technique:  

Breathe in for 4 counts,
Hold for 4 counts,
Breathe out for 4 counts,
Hold for 4 counts.  
Repeat!

Give it a try, also while pressing Ren 17, the next time you feel the need to consciously calm down.  Also, if anyone is interested in more information about the power of the breath, you might find this article from NY magazine interesting:  I now suspect the Vagus nerve is the key to Well being by Edith Zimmerman