decrease Anxiety with Mindfully Breathing scripture
- Lighthouse Team Member
- Oct 17, 2024
- 4 min read
When we all feel anxious or upset, our breathing changes – it becomes faster and shallower. This altered breathing pattern limits the amount of oxygen our bodies need. Similarly, neglecting and not nourishing our spiritual well-being with the "oxygen" of God's words can throw our physical and spiritual health out of balance.
1 Peter 5:6-7
6 Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time.
7 Cast all your anxiety on him because he cares for you.
We need to nourish our spiritual selves with the teachings of God. Simply believing in God and his teachings is not enough to fulfill our spiritual needs. Engaging with scripture allows us to absorb the life-giving words of God, which offer divine promises and guidance for life. Although the Bible does not directly address anxiety as a physical issue, it does provide instructions on how to confront and manage anxiety. Only through the divine words of the Holy Spirit can a transformation occur in an anxious soul. It's important to understand that feeling anxious can really affect our overall health. Our brain, which regulates our breathing, also influences things like blood pressure, digestion, immune response, and physical energy when we're in a "fight or flight" mode. Prolonged stress can make it hard for our bodies to relax, leading to ongoing tension. Thankfully, we have the ability to control our breathing and positively impact our physical and spiritual well-being.
Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.
Mindful Breathing
Being aware of our breathing can instantly bring a sense of calm. Mindful breathing gives our minds a neutral focal point, distracting us from stress-induced thoughts. It involves focusing on slow, equal inhalation and exhalation.
How to Mindful Breath
1. Get comfortable seated or reclined, using a pillow to support your head and knees.
2. Place one hand on your rib cage and the other on your heart.
3. Close your eyes and focus on your natural breathing rhythm before starting mindful breathing.
4. Inhale through your nose for a slow count of 4, then exhale through your mouth for 4 counts
5. As you relax notice you are Gradually slowing your counting as you inhalation and exhale.
6. Practice this for 6-10 minutes, ensuring relaxed breathing without force.
Mindful breathing has many benefits, including relaxation, stress reduction, lower blood pressure,
balanced oxygen and carbon dioxide levels, improved digestion,
increased physical energy, and better focus.
Scripture Breathing
Once you've see how mindful breathing helps to relaxes your body and mind, you can incorporate it into your scripture reading. This will deepen your connection with God's Word. Controlled breathing during scripture reading helps re-establish a spiritual bond and absorb the essence of divine teachings.
How to Scripture Breathe:
1. Start by Choosing a scripture that connects with you today.
2. Inhale through your nose while silently reading the initial words of the scripture.
3. Exhale through your mouth while silently reading the subsequent words,
giving yourself time to absorb the meaning of the words.
4. slight Pause between inhalation and exhalation to allow the scripture's essence to sink in.
Example Scripture Breathing:
(The “-------" is a reminder you can pause after words and finish your breath before moving to next words in the scripture.)
Phil. 4:6-9
Slow Inhale - 6 Do not be anxious about anything,
Slow Exhale - but in every situation, by prayer and petition,
Inhale - with thanksgiving, present your requests to God.
Exhale - 7 And the peace of God, which transcends all understanding,
Inhale - will guard your hearts and your minds in Christ Jesus.
Exhale - 8 Finally, brothers and sisters, whatever is true, --------
Inhale - whatever is noble, whatever is right,----------
Exhale - whatever is pure, whatever is lovely,---------
Inhale - whatever is admirable -if anything is excellent
Exhale - or praiseworthy, think about such things.
Inhale - 9 Whatever you have learned or received
Exhale - or heard from me, or seen in me
Inhale - put it into practice.----------------
Exhale - And the God of peace will be with you. ----------
Practicing scripture breathing provides you with many benefits. As you take oxygen into your spiritual lungs, it fills your soul with God's words. This process helps you to recenter yourself by exchanging your stress and worry onto God, allowing you to find peace. Having intimate time with God allows you to focus on Him and gives your mind something good to focus on, which will help to relax your tension. When studying the scripture with slow breathing, it allows you to reread the verses in a slower, more meaningful way, enabling you to listen to God as he speaks to you.
Prayer Breathing is useful anytime of day. You could use it at the end of your scripture study or just in the middle of the day. Have some verses memorized or written down in a prayer journal that you could use for breathing prayer. For example:
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.---------
**Notice that as you incorporate these breathing techniques into your daily routine, your shoulders become more relaxed, and your mind is less burdened.**