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The Discipline of Breath Prayers: The Best Drug-Free Anti-Anxiety Practice

by Cheri Gregory

Are you ready to lose that overwhelming sense that "something must be wrong with me" and learn, instead, to embrace this HSP gift God’s given you? The Sensitive & Strong Community Cafe will re-open to new members soon, and we’d love to have you join us. Click here to get on the Waiting List.

Are you ready to lose that overwhelming sense that "something must be wrong with me" and learn, instead, to embrace this HSP gift God’s given you? The Sensitive & Strong Community Cafe will re-open to new members soon, and we’d love to have you join us. Click here to get on the Waiting List.

A friend sent me this Facebook message:
A couple years ago you talked about a breathing exercise. Breathing in, holding, out, holding, and what it means regarding needing God. 
 
Could you message me how to do it? I am thinking that it would really help me with my anxiety.

Breath prayers have been a vital anti-anxiety practice for me. I was first introduced to them at a spiritual retreat led by Dr. Bill Gaultiere. My good friend and podcast partner, Amy Carroll, teaches this technique to her speaking clients under the name “square breathing.”

I’ve adapted and added a few elements in the years I’ve been practicing this spiritual discipline.

The Discipline of Breath Prayers The Best Drug-Free Anti-Anxiety Practice

No “Right Way”

Breath prayers are personal and individual. There is no one “right way.” A breath prayer is never meant to be a mindless ritual but, rather, an intimate way to take captive every thought and surrender to Christ. The Holy Spirit will guide.

Music

I often use the song “Everyday God” by Bernadette Farrell. The message is beautiful, the  music is gentle, and the pace is just right for my own breathing patterns. At five minutes, it’s also long enough for my mind to start settling down by the end. Experiment with music that speaks to you and that matches your breathing rhythms.

The Basics

  1. Breathe in … “Your word to me” … Hands upraised (receiving)
  2. Hold breath … “Your work in me” … Hands over heart (accepting)
  3. Breathe out … “Your strength through me” … Hands open and extended (giving)
  4. Hold breath … “My need of you” [or: “You’re all I need”] … Hands limp and open in lap (expecting)

A Caveat

A caveat about the hand motions:  Every person is different. For me, personally, they are vital, at least when I’m in private. Due to my history of sexual trauma and eating disorders, I dissociate from my body without realizing it.

I want my life–especially my spiritual life–to be more than just a “head trip.” Intentionally making prayer and worship a whole body experience makes me more open to and connected to God.

But for another person, the hand motions may be very distracting.

Again, the Holy Spirit will guide.

Anti-Anxiety

The practice of breath prayers has been helpful in my own battle against anxiety.

Think about the “typical Christian woman”: which two parts of the prayer does her life likely involve?

Perhaps a quick bit of “Your word to me” (a one-page devotional in the morning…if she’s lucky!) and then a lot of “Your work through me (caring for other people 24/7).

Now, try breathing this way: short inhale, long exhale, short inhale, long exhale. Physically, what does this imitate and what emotion does it evoke?  It feels like panting, and it can trigger panic, as if I can’t get enough oxygen no matter how hard I try.

The balance in a full breath prayer demonstrates the necessity of the “hold breath” moments in our spiritual lives:

Just as our bodies need physical rest, we must have spiritual rest or we will experience spiritual burnout which often manifests as anxiety.

More resources from Soul Shepherding:

  • Breath Prayers
  • Breath Prayers from the Bible
  • Breath Prayers with Jesus
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Categorized: Cherished by God · Tagged: Anxiety Girl

About Cheri Gregory

I'm a collaborator at heart. With Kathi Lipp, I'm the co-author of You Don't Have to Try So Hard and Overwhelmed. With Amy Carroll, I'm the co-host of Grit 'n' Grace: The Podcast and co-author of Exhale. With Denise J. Hughes, I'm the co-author of Sensitive & Strong. I've been married to my college sweetheart, Daniel, for almost 32 years and have two adult children: Annemarie and Jonathon.

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Comments

  1. Kimberly says

    June 28, 2018 at 8:59 am

    You are such an added blessing to my life. You constantly remind of the things I have learned over years to deal with my HSP. Longest time (age 4) I never knew what was “wrong” with me. Now I don’t see it as being “wrong” but how God uniquely wired me. I can use it to bring glory to Him. Again thank you.

    Reply
  2. TNeal says

    March 24, 2012 at 8:52 pm

    A good, practical prayer exercise that even a guy could do. 😀

    Thanks.

    Reply
    • Cheri Gregory says

      March 25, 2012 at 5:18 am

      “even a guy could do” – ahhh! High praise.

      Reply

Hi, I’m Cheri Gregory. I’m delighted you’re here!

Cheri Gregory
I believe that every Highly Sensitive Christian woman can grow in confidence, candor, and contentment.

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