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When your thoughts start to wander and distractions threaten to pull you off course, your breath acts like a beacon, guiding you back to stillness and calm. There are a few techniques you can use, that i use all the time, not just during meditation, to help dial out distractions and regain or maintain your focus and calm.
This method emphasises a longer exhalation and activates your parasympathetic nervous system (PNS), which promotes rest, recovery, and relaxation. The PNS opposes the “fight or flight” response of its counterpart -the sympathetic nervous system- helping the body restore serenity and equilibrium. If you’ve lost control – whether that’s red mist or wandering or intrusive thoughts, your breath acts like an anchor or a trail of breadcrumbs, back to calm and clarity.
A ratio of 4-7-8 (seconds) isn’t going to be possible for everyone – but that’s okay; you can adapt it! You could try 2-3-4 (seconds) or 3-5-6 (seconds). If holding your breath is uncomfortable, you could remove this step and focus on a simple inhale-exhale ratio, for example, inhaling for 4 seconds and exhaling for 6 seconds. It’s really just a question of finding a ratio you’re comfortable with.
You then repeat the cycle as many times as you like. I usually get what I need in less than 10 cycles, including drifting back to sleep.
If I’m going to have a ‘moment’ where I start needlessly stressing about stuff it’s normally at about 3AM, and it’s generally about something annoying, like money, and of course, this triggers my body’s stress response, elevating my heart rate and body temperature, increasing tension in my muscles and so on – but this technique brings me out of that tailspin and helps to restore calm and clarity – the trick is remembering it’s an option when you need it the most, but that becomes second nature with practice, like muscle memory.
Box breathing, also known as square breathing, is another powerful technique for engaging the parasympathetic nervous system. It involves a simple four-step process, each lasting the same duration, like the sides of a square – I find this method helpful in stressful or triggering situations when I need to regain composure and control without inducing too deep a state of relaxation. You can also apply visualisation to this technique to deepen your connection and focus, depending on your situation or stress levels – it can be helpful.
As someone who uses both techniques, I prefer the 4-7-8 method when meditating, as I find I can get a little carried away with the uniform nature of box breathing, to the point where I become a little too focused on the box -which is great if I need a distraction to stop me from spiralling- But for me, four cycles of 4-7-8 helps me to settle and primes my mind and body for meditation.
The next chapter features our first guided meditation, which introduces you to the mindful practice of observation, puts into practice the 4-7-8 breathing technique, and demonstrates how immersive the experience can be with the right kind of musical environment or soundscape.
Approach it with curiosity and open-mindedness, and enjoy the meditation. Remember that with practice, you’ll find it easier to detach from all forms of distraction. If you trust in the process and yourself and have patience, meditation can illuminate your path toward deeper understanding, connectedness, compassion and renewal!
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Once the all-natural ingredients used in our oils reach maturity, continued exposure to sunlight can accelerate the process of molecular decay.
The unique characteristics of our Violet Miron glass bottles filter out the more damaging rays of the visible light spectrum while allowing small amounts of UVA and infrared light waves in, keeping our essential oils fresher for longer.
Did you know… The colour violet, a combination of red and blue (Yin and Yang), represents universal balance and harmony.
They must be diluted before being used on the skin. To dilute them safely please refer to our blending guidelines here… Essential oils are not suitable for topical application during pregnancy.
Essential oils can cause sensitisation to the skin. Always use any essential oils with care. Discontinue use immediately if a rash occurs. If you suffer from sensitive skin, please perform a patch test before applying to larger area.
Do not dispose of essential oils down the drain. Undiluted essential oils can be toxic to aquatic organisms and may cause long term adverse effects to the aquatic environment.
Eternal Sunshine’s essential oil and blends should never be taken internally. Keep essential oils away from sensitive areas, like the eyes. Should any essential oil come in to contact with the eyes, wash thoroughly with cold water and seek medical advice if required.
Ensure essential oils are kept out of the reach of children! If a child accidentally swallows any essential oil seek medical advice immediately.
Avoid spillages. If spilt, clean immediately. Please store in a dry dark place, away from direct sunlight and heat. Essential oils are flammable. Keep away from flames. If you are pregnant, suffer from a skin condition, epilepsy, asthma or are taking medication, please seek medical advice before use. Essential oils are not suitable for children. We recommend leaving the door open when using essential oils around animals, enabling them to come and go as they please.
Simply blend 5 to 20 drops of your favourite essential oil(s) with a tablespoon of carrier oil (we recommend using Grapeseed or Argan oil).
Gently swirl 3-5 drops of your blend into a warm bath to unlock the therapeutic powers of pure essential oils.
For more information on safely blending Eternal Sunshine’s all-natural essential oils, refer to our blending guide, accessible from this link…