How is Your Breathing?
Mascari, Brooke. September 26th, 2024.
With each intentional breath we take, we calm our nervous system, relax our muscles, soothe our neurological system, increase blood flow, boost oxygen to our brain, reduce stress, activate our parasympathetic nervous system, lower hypertension (blood pressure), improve focus, increase productivity, and improve sleep quality.
Don’t believe me? Let’s try a quick breath-work practice and see if you can feel these benefits!
How is your breathing right now?
Do you ever notice yourself taking continuous short, shallow, and rapid breaths throughout the day or during your daily activities? This type of breathing activates the sympathetic nervous system; the fight-flight-freeze stress response in the body! This is exactly what we do not want, as this increases inflammation, increases heart rate, and stops digestion.
“With a highly active sympathetic nervous system, the body remains in a heightened state of stress, even in the absence of immediate danger. This can lead to a range of physical and emotional symptoms, such as:
Digestive issues
Dysregulated and disturbed sleep
Anxiety and depression
Fatigue and exhaustion
It can also have negative impacts on overall health and well-being, including oral health and cardiovascular health.”
Let’s follow 4 quick steps to improve our health, activate the parasympathetic nervous system (the rest-and-digest state, which is the opposite of the sympathetic nervous system) boost mental clarity, relax the body, and become more focused.
Step 1
Lay down, sit, or stand with your feet flat on the floor.
No crossed arms or legs or ankles, as this can constrict blood flow.
You can also lay on your back with your feet up a wall.
Try to keep your spine straight, but not rigid and allow yourself to be in a comfortable position.
Step 2
Close your mouth and take a slow deep breath in through your nose, closing your eyes if you’re in a place where you can.
Direct the air into the lower part of your lungs, so that your belly sticks out and not your chest. This is called “diaphragmic breathing” and is deeply healing to your body and mind. Think the phrase, “Healing energy into my body.” You can also aim the phrase at a place in your body where you feel stress or tension. Say something like, “Healing energy to my stomach.” Some other common places people hold stress or tension in their body can be the shoulders, neck, hands, chest, stomach, jaw (clenching), and hips.
When you are experiencing anxiety or another stressful emotion, pay attention to where you feel that sensation in your body, and breathe into that place. The most common places are the chest and stomach.
Step 3
Place one hand on your chest and the other on your stomach.
As you continue to breathe, feel your stomach expand and then shift the air up into your chest towards the end of your slow inhale. Hold the air in for a few seconds.
Step 4
As you exhale, loosen your jaw and exhale through almost closed pursed lips in a slow, steady stream. Gently listen to the air squeezing out of your lips as you say to yourself internally, “Stress and tension out of my body.” Or instead of saying ‘body’, be specific as to where you feel any tension in your body, such as hips, stomach, chest, neck, shoulders, etc.
Tune in and listen to your breath. See if you can eliminate any nervous-sounding “hitches” in your exhale.
On the exhale, you may feel like you have breathed out as much as you can. But once you feel this way, give an extra little push or two at the very end of the exhale. This final “push” is partly what allows this breathing technique to be so effective, as it offers a massage to the diaphragm which further allows the body to enter a calming, relaxed state.
Once you have breathed out all of the air from your lungs on the exhale, close your mouth and begin the steps again breathing in through your nose.
Continue to repeat these steps and breathe as smooth and even as you can, without any “hitches” in your breath.
Continue these steps for several breaths, or until you physically feel the tension release from your body. You may feel the urge to cry or release some pent up energy. Allow any tension to release as it feels right for you, continuing to breathe through any uncomfortable emotions/sensations.
Perhaps take a few moments to go outside and breathe in the serenity of nature, while also getting the added benefit of extra oxygen!
Breathe in slowly through the nose for a count of 5.
Hold the breath in for the count of 5.
Slowly exhale through pursed lips on the count of 5, allowing your belly button to be drawn inwards to the spine (bringing the stomach in).
And pause holding the stomach in for the count of 5.
And repeat as it feels beneficial.
Go slowly at first, the same way you’d approach a new exercise. If you experience slight dizziness, coughing, or see smoke (if you’re a smoker/vapor), don’t be alarmed. These are just signs that your oxygen hasn’t been circulating enough in your body or brain and you will benefit greatly by practicing these steps.
If the dizziness or coughing continues, however, try breathing slower and more gentle. You could be trying to breathe too vigorously. There is sometimes a benefit to a vigorous type of breath work (as it can be clearing to the body), but for this practice, the goal is to calm the nervous system and body while providing extra oxygen to the brain. As you get more comfortable with breathing practices, I encourage you to try some vigorous breath work. It can be very enlivening!
If the dizziness or coughing still continues, simply return to your normal breathing and try again later. You may need to work up to taking full, deep breaths. Breath is the “Mother of all self-management and self-control methods.” So definitely don’t give up and keep trying until you feel the full benefits.
As you continue to practice, you will notice that you will begin to take deep breaths as a routine! Many athletes and performers do this as a habit; on the spot in a stressful or challenging situation for ongoing good health, for increased present-moment awareness, and for better performance.
As you learn to add deep breathing practices to your life, you will feel the benefits of a clearer mind and soothed neurological system. You will probably find that you can boost your productivity as your mental focus is increased in the present moment.
Along with your pulse and heartbeat, your breath is the single most immediate thing happening in your entire life; in this present moment.
So, by training yourself to take deep breaths in response to a stressful situation, you will learn to respond instead of react; while also eliminating any risk of over-reacting.
Just as flames die without oxygen, normal short breathing fails to send enough blood flow and oxygen to your muscles and brain. This can hinder and even eliminate your ability to focus, be productive, and be present.
If you continue to practice these steps consistently, after a week or two, deep breathing will become an ingrained habit that you will activate whenever you feel nervous, upset, have a stressful work meeting, interview, or in conversation; all while no one even notices your secret healing practice!
When we practice deep breathing, it allows us to keep our body and mind tuned into the present moment. Since the present moment is really all we ever have, the secret to life is breath!
Love and blessings on your journey to perfect health and happiness! May this practice add much vitality and peace to your life.
