From Cristina: So, we’re offering the stress class again. I need to find a better name for it than that. Relaxation class conjures up visions of kids kicking back with herbal tea while new age music plays in the background and stress coping mechanism class sounds pretty clunky, so what? Someone please help me!

Our first class was this past August. It was so great!! Five girls learning what to do when panic enters the learning equation as well as techniques and interventions to prevent the panic in the first place. As we are offering another at the end of the month, I thought I’d give everyone a little glimpse of what we’re doing and why we’re doing it.

My master’s research was on the cognitive effects of math anxiety. When a student has an anxious thought, it takes up the exact same neurological space that her brain needs to manipulate numbers. It’s called the phonological loop, a component of working memory that equals about two seconds of verbal “tape” in the mind. You know how you can “hear” words in your head, replaying what someone just said, or just thinking? Turns out, to do math, we need to “say” the numbers out loud inside our heads.* And if that space is busy with OMG NO MATH NO I CAN’T DO MATH OH NO HE’S GOING TO THINK I’M STUPID OMGIAMSTUPIDIT’STRUEI’MAFRAUD – well. You’ve heard it before. You’ve probably thought it before, since 93% of Americans struggle with some form of math anxiety/math loathing.* And in that moment, while you’re feeling that you can’t do math, it’s actually true. How on earth are you supposed to think about numbers if your mind is full of fear? So it becomes a self-fulfilling prophecy leading to an identity: “I’m not a math person.”

(Side note: PLEASE NEVER SAY THAT OUT LOUD IN FRONT OF YOUR CHILD.)

So what do we do about it?

Breathe. Refocus thinking on your breathing. Let the anxious thought pass through – you only have two seconds of tape, remember. Breathe through it, reframe your thinking, and come back with fresh eyes. With the working memory cleared, your mathematical ability will magically return.

One of the types of breathing we will cover in the stress class (seriously people help me name this class) is called Anuloma Viloma. Since that’s the sum total of my knowledge there, I’m going to give this over to Emily.

Emily: Anuloma Viloma is an ancient yogic breathing technique that alternates the flow of air through the two sides of the nose. This particular alternate nostril breath helps not only to focus the attention by calling on our thoughts to count the seconds of each section, but it also brings breath and energy to both sides of the brain. It clears and opens the two passageways, allowing for deeper, more balanced breath through both sides of the nose.

To begin, notice how you are breathing in this moment. Perhaps close your eyes and find a comfortable seat. Try not to change anything about your breath, simply notice… what moves with the inhales/ exhales? Can you feel the air coming out of your nose? Does it feel deep or shallow, long or short? Don’t judge, just notice.

Bringing your hand to your nose and using two fingers, pinch both nostrils. Release hold on the left nostril and inhale to a slow count of 4. Hold the inhale in at the top for another 4 counts. Switch the finger holds, pinching in this left nostril and releasing the right, allow the exhale to flow down the right nostril for 4 counts, and hold the lungs empty at the end for another 4 counts. Repeat this cycle, this time letting the breath come into the right nostril, and out the left. If 4 counts is too short or too long for you, adjust the time. Counting the length of the different parts of the breath allows for more of your attention to be on this one simple action, and less on outside distractions. Continue rounds of alternate nostril breathing. After about 6 or 7, release the finger holds and breath naturally through both nostrils. Notice what’s changed since the start of the exercise, if anything.

Deep breathing (particularly a conscious, slow, and relaxed breath) is the best way to instantly calm the nervous system in a moment of stress. Strong, mindful attention and breathing, instead of giving way to panic, are acquired skills that come with practice. Yoga practitioners exercise their attention and their breath just like any other muscle of the body. With use and practice come strength and a more pronounced ability to handle difficulties with greater ease, just as a well-exercised muscle can handle more weight.

By practicing deep breathing in non-stressful moments or during more difficult yoga poses (deliberately creating manageable stress for ourselves), we exercise our ability to master alternate nostril breathing so that when a time does come upon us where we are stressed, we are more likely to automatically apply this tool.

See you in class!

*For more information and citations, please check out the free downloadable manual, Too Afraid to Learn, available on our website.