Nowadays, our fast-paced lives require so much of our attention to be placed on the external world, that important internal functions like our breath often go unnoticed. Breathing is an automatic and vital process, yet how often do we pay attention to it? The truth is, the simple act of breathing, when done mindfully and intentionally, can have profound impacts on our health, particularly in regulating our nervous system.
The nervous system, comprising the brain, spinal cord, and a network of nerves, plays a pivotal role in our body's functioning. It controls everything from our heart rate and digestion to our emotions and stress responses. When our nervous system is out of balance for prolonged periods of time, it can lead to a variety of health issues, including anxiety, depression, and chronic stress. That's where the power of the breath comes into play.
Breathing and the Nervous System
Have you ever taken the chance to note the quality of your breath when you find yourself in a moment of stress? How about when you are feeling happy and relaxed? Typically, your breath in a stressful moment will be short and shallow, mostly centered in your chest. When you are calm, on the other hand, you’ll notice your breath is deeper and longer.
We can use these breath patterns to influence our state. Deep, slow, and mindful breathing can stimulate the part of the nervous system responsible for rest and digestion - the parasympathetic nervous system. This activation helps to reduce stress and anxiety, lower heart rate and blood pressure, and promote relaxation and well-being.
On the contrary, shallow or rapid breathing can trigger the sympathetic nervous system, which is responsible for the 'fight or flight' response. This can lead to feelings of anxiety, stress, and restlessness. However, when done properly using specific breathing techniques, we can use these shorter breaths to enhance alertness and concentration.
Breathing Techniques for Nervous System Regulation
Diaphragmatic Breathing: Also known as belly breathing, this technique encourages full oxygen exchange, slows the heartbeat, and can lower or stabilize blood pressure. Place both hands on your abdomen and feel as the breath fills up into your palms. Exhale slowly.
Box Breathing: This technique, which involves slow and deep breaths, can help to decrease stress and improve mood. It's often used by athletes, police officers, and soldiers to maintain calm and focus in stressful situations. Breathe in for a count of 4, hold your breath at the top for 4 counts, exhale for 4 counts, and hold your breath at the bottom for 4 counts.
Alternate Nostril Breathing: A common practice in yoga, this technique is believed to harmonize the two hemispheres of the brain, resulting in physical, emotional, and mental balance. Block your right nostril with your thumb and slowly inhale through the left nostril, then block the left nostril with your ring finger and exhale through your right nostril. Breathe in through the right nostril, block your right nostril with your thumb, and exhale through the left nostril. Practice this breath technique for up to 5 minutes.
1:2 Ratio Breath: This technique is meant to move us from the sympathetic response to the parasympathetic, or from the “fight or flight” state to “rest and digest”. Inhale for a count of 2, and exhale for a count of 4. You can increase the length of the breath, while still keep the 1:2 ratio. For example, breathe in for a count of 3 and breathe out for a count of 6, or breathe in for a count of 4 and breathe out for a count of 8. Breathe slowly, focusing on releasing physical and mental tension with each exhale.
Physiological Sigh: An easy and effective technique to practice in a moment of stress or tension, the physiological sigh is done by taking two inhales: the first inhale (taken through the nose) will fill the lungs nearly to capacity, and the second inhale is a quick breath in that will reach capacity. These two inhales are followed by a long exhale through the mouth. The two inhales help to re-inflate the sacks in our lungs called alveoli, while the long exhale facilitates the offloading of carbon dioxide from our system. This technique can be practiced even in a time crunch, to help re-center your mind and feel an immediate sense of relief through your mind and body.
Application of Breathing Techniques
The breathing techniques discussed in this post serve as a natural, self-regulated method for managing stress and promoting relaxation. They are easy to learn, require no special tools or equipment, and can be practiced anywhere, anytime.
They can also be extremely useful to add to your movement practice, as they can help you to create a more mindful experience and to connect the body with the mind. For example, most stretching exercises can un-intentionally create more physical and mental tension, as the body – in an attempt to protect itself from harm or injury- will begin to tense up. You may have even noticed that as soon as you begin to stretch the hamstrings, as an example, your shoulders will tense up and move towards your ears, your fingers might start to clench and the toes will grip. This is an automatic defense mechanism that the body and mind use to prevent you from over-stretching. However, by practicing a breathing technique as you hold a stretch, such as the 1:2 breath, you can communicate to the mind that you are safe, present, and in control, and you might even find yourself being able to move deeper into the stretch as your body lets go of tension with the exhales. In this way, we can work with the body, rather than against it, and in my teaching experience, this always leads to greater results.
The importance of breathing techniques in regulating the nervous system cannot be overstated. By integrating these practices into our daily routine, we can better manage stress, improve our mental health, and enhance our overall well-being. So, let's remember to take a deep breath, and give our nervous system the care it deserves. Peace and calm are just a breath away!
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