How regulating the breath calms the stress response and unlocks clarity and wellbeing
The easiest way to make stress intermittent lies in something that you have to do every day anyway: breathing.
Breathing is the only autonomic bodily function that can be controlled consciously as well.
When we are stressed, agitated or generally busy and distracted, our breathing is fast and shallow. Rapid, shallow breathing actives adrenaline and cortisol, the stress hormones responsible for fight/flight response. In contrast, deep, slow exhalations activate the parasympathetic nervous system responsible for relaxation.
Mindful, conscious breathing is one of the fastest and most effective ways we have to self-regulate and change our brain chemistry. According to Daniel Goldman, self-regulation is one of the 5 key areas of emotional intelligence (the other four are: self-awareness, motivation, empathy and social skills).
You cannot control all your thoughts and emotions, but with breathing exercises, you can learn how not to be controlled by them.
Some of the benefits of conscious deep breathing:
• Increases parasympathetic activity and vagal tone, allowing relaxation of nerves and muscles and providing better homeostasis in the body
• Better oxygen support
• Enhances pulmonary and respiratory functions, helps with Asthma
• Improves cardiovascular functions, slowing heartbeat and lowering blood pressure (very effective for hypertension )
• Management of chronic pain and modulation pain perception
• Beneficial for irritable bowel syndrome (and digestion in general)
• Boosts immune response supporting the lymphatic system, enabling more rapid recovery from illness
• Improves sleep (useful for insomnia)
• Aid in managing body weight
• Encourages the secretion of anti-aging hormones
• Reduces cortisol production
• Decreases cholesterol levels
• Positive benefits for diabetes ( reduction of sugar in the blood and increase insulin)
• Modifies EEG waves, the presence of slow waves in full awareness
• Reduction in seizure frequency and duration in patients with drug-resistant epileps
• Alkalizes the body and releases 70% of toxins.
Most people take 13-20 breaths per minute. Try to take 8 breaths per minute or less. Relax the pace of your respiration. Fully expand and contract your belly as you inhale and exhale. This allows 10 x the average amount of air to enter your lungs.
On the psychological level, deep abdominal breathing has been proven to be highly effective in achieving greater clarity, productivity and overall improved quality of life. Moreover, it is used with success to support recovery from trauma, panic, and addictions; to release anger, reduce anxiety and fight depression.
Some simple and effective breathing exercises you can try:
1. Breathe in deeply and breathe out with a big sigh.
This creates an immediate release. As you exhale, release tension in your face, neck, and abdomen. Repeat 3-5 times. Allow yourself a wee smile – this releases facial tension and induces wellbeing – it's hard to be miserable when you smile
2. Alternate nostril breathing
Balances SNS and PNS, lowers heart rate and promotes wellbeing.
• Sit in a comfortable position with your legs crossed.
• Place your left hand on your left knee.
• Lift your right hand up toward your nose.
• Exhale completely and then use your right thumb to close your right nostril.
• Inhale through your left nostril and then close the left nostril with your fingers.
• Open the right nostril and exhale through this side.
• Inhale through the right nostril and then close this nostril.
• Open the left nostril and exhale through the left side.
• This is one cycle.
• Continue for up to 5 minutes.
• Always complete the practice by finishing with an exhale on the left side.
3. Box breathing
Box Breathing is a technique that is excellent for minimizing our anxiety. Even Navy SEALS practice it. Simply inhale for a count of 4, hold your breath for a count of 4, exhale for a count of 4, and then hold your breath again for a count of 4. I find this very useful when performing in front of people.
When you feel comfortable with this ratio, you can begin to prolong the out-breath, eventually doubling the time of the in-breath ( 4-4-8 ratio or even 4-7-8 ratio)
Here is an excellent resource for more breath techniques and info-graphics: https://emmaseppala.com/tag/breathing-exercises/