Friday, January 19, 2024

Do you struggle with worry or anxiety? If so, you're not alone. Did you know that 30% of Americans suffer from anxiety and depression, and over 50% experience worry on a daily basis? So often when we become anxious or filled with worry, our minds get stuck on a spin cycle with whatever we are concerned about whirling around in our brain. And it can be so difficult to stop, leaving us feeling as though we are spiraling out of control.

Exercise, nutrition, and even medication can be extremely helpful, but generally a multi-faceted approach is necessary to keep stress, worry, and anxiety in check. Breath prayer is a wonderful tool to add to your toolkit.

Breath prayer impacts not only your mind by derailing the runaway what-ifs, but also your body and spirit. Breathing slowly in and out triggers the relaxation response in your body, releasing neurotransmitters which start to calm the body by lowering heart rate and blood pressure and bringing it back to its resting state. As you breathe, you are praying scripture in tandem with your breath cycle. You repeat God’s truth and allow it to take root, severing the focus from the worry and turning your attention on the truth about God and your identity as his child. He is your refuge and strength. This shift allows you to mentally pause and focus on what’s true versus where you have been stuck.

Breath prayer is simple to perform and can be done pretty much anywhere – when you're driving, in a meeting, at the dentist, or on an airplane.

First, select a short verse that both resonates with you and reminds you about who God is and/or your identity in him. The Psalms offer many options, but there are literally hundreds of possibilities throughout Scripture. A few selections are listed below, but you can use any verse. Write it on a little piece of paper and keep it with you or put it as wallpaper on your phone.

Psalm 46:1
God is our refuge and strength, always ready to help in times of trouble.

Psalm 121:2
My help comes from the Lord, who made heaven and earth!

1 Peter 5:7
Give all your worries and cares to God, for he cares about you.

Isaiah 26:3
You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you!

Sitting tall (or standing comfortably), begin by breathing slowly in through the nose and gently out through the nose or mouth. Do this two or three times and then add the verse. Let’s use Psalm 46:1 as our example.

Inhale: God is our refuge and strength

Exhale: always ready to help in times of trouble.

If your verse is longer you can do it in 4 parts such as this: (Isaiah 26:3)

Inhale: You will keep in perfect peace

Exhale: all who trust in you

Inhale: all whose thoughts

Exhale: are fixed on you.

Repeat for about a minute, or until you begin to feel relaxed again.

Breath prayer is a powerful way to short circuit stress and recenter your focus on Jesus, reminding you of his love and faithfulness. Try it next time you feel overwhelmed.