August 9th, 2020
Breathe better–for your body, mind, and spirit
Breathing is our most fundamental movement. There are numerous ways to breathe better – for your body, mind, and spirit, from super simple to complex. In this post, I’m going to share some of my favourites to get you started. So you can quickly transition from overwhelmed and tired to balanced and re-energized.
Breathing is a dynamic access to mindfulness and meditation for anyone who thinks they can’t meditate. And a practical, accessible tool for building resilience.
“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts.” ―Thich Nhat Hanh
Breathing practices are certainly nothing new, but studies are now proving the benefit. Mindful breathing exercises can be both calming and energizing. Regular practice can help with stress reduction and symptoms associated with anxiety, post-traumatic stress disorder, and depression.
Controlled, rhythmic breathing can improve your immune, cardiovascular and digestive function. It can balance your nervous system, favouring the calm rest and digest state versus the fight or flight. And it can lower cortisol levels – the stress hormone associated with fatigue, poor sleep, and metabolic imbalances. For more on the effects of cortisol (and how you can overcome overload and boost your stress resilience) read this.
Observe and play with your breath
First, get comfortable. Now place your attention on your breath – no need to change or regulate – simply observe. What did you notice? Did you feel the air moving through your nose or mouth, into your chest or belly? Was it quiet or loud? Relaxed or tense? Short or long?
Benefits of nose breathing
For stress and immune support, there are three key reasons to breathe through your nose:
- Our noses have a super-efficient filtering mechanism to purify the air before it hit our lungs.
- Our sinuses produce nitric oxide (NO), an essential molecule for immune and nervous system function. When we breathe through our nose, the NO reaches our lungs, enhancing oxygen uptake too. Giving us a bonus energy boost!
- Nasal breathing activates the parasympathetic nervous system, providing a sense of calm.
Alignment matters!
The position of your body parts play a role in breathing too. For the next exercise, make sure you’re sitting upright on your sit bones, the bony bits at the bottom of your butt, instead of slumping onto your tailbone. That’s neutral pelvis.
Take a gentle breath, and as you exhale, let your ribs relax down. Another exhale, and let them sink further toward your pelvis. Neutral ribcage. As you breathe in, try to draw the air gently down into your lower ribcage, feeling it expand not only to the front but also to the sides and back. Allowing your ribs to relax down creates space for your diaphragm to move in all three dimensions! And helps your reactive psoas muscles release tension too.
Diaphragmatic vs deep
Diaphragmatic breathing stimulates your vagus nerve, activating your ‘relaxation response’. The goal is to allow the diaphragm to do the work, not your upper chest and neck muscles.
But taking too deep a breath can put your body on threat alert and lock your diaphragm down. If you experience increased anxiety, feel dizzy, or short of breath, dial it back.
Slow and gentle keeps you in the calm zone. Comfortable inhalations through your nose with a full, not forced, exhale. Longer exhalations signal your body that the threat’s over.
One-Minute Count to Calm
A technique that you can use almost anytime, anywhere.
- Start in a comfortable seated position, eyes softened
- Breathe naturally and comfortably
- Time yourself for one minute and count your breaths – an inhale and exhale counts as one.
It doesn’t matter what the number is, or if you lose count. Being in the moment is what makes the difference.
How do you feel after that? Did it change anything? Most often, people feel calmer.
4-Square Reset (aka Box Breathing)
Box breathing can reduce stress and improve your mood. It’s shown to be helpful for anxiety, panic disorders, PTSD and depression.
Sit upright in a comfortable chair with your back supported and feet flat on the floor (or on a meditation cushion if you’re used to it). Keep your hands relaxed in your lap with your palms facing up (unless you have high blood pressure or a headache – then palms down).
You can soften your gaze or close your eyes or follow a visual that guides you. Place your attention on your breath and slowly exhale, emptying your lungs.
Step 1: Slowly inhale through your nose while counting to four. Feel the air enter your lungs.
Step 2: Hold your breath for another slow count of four. Try not to tense or clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.
Step 3: Exhale again for the same slow count of four. Feel the air exiting your lungs.
Step 4: Hold your breath again for four before inhaling and continuing the pattern.
Repeat for a minimum of four cycles per session, or until you feel relaxed. Practice several times a day or as needed to help relieve stress.
Here’s a short animation from ABC Life, with a lovely soundtrack to get you started.
Animation: Luke Tribe; Music: Mind Surfing by Barrie Gledden
Heads up!
If you get dizzy, stay sitting for a minute and resume normal breathing. Make sure you’re not taking too deep a breath. And play with a 3-second count instead of four. When I used to attempt 4-square breathing, I felt like I was suffocating. It wasn’t until I slowed down and incorporated it into one of my foundation qigong movements that I could relax into it. Now I’m a fan! So be patient with yourself.
According to the Mayo Clinic, intentional breathing can calm and regulate involuntary body functions. The slow holding of breath allows carbon dioxide (CO2) to build up in the blood. This enhances the cardio-inhibitory response of the vagus nerve when you exhale and stimulates your parasympathetic system. Lowering blood pressure and creating an almost immediate sense of tranquillity in both body and mind.
A Simple Sigh
And finally, the easiest way to use your breath to regulate your nervous system – a simple sigh!
Breathe in fully, then exhale with an out-loud, “Ahhh…’, releasing tension from your body. A sigh is the body’s natural re-setter of the nervous system. In a tense moment, an intentional sigh (or two) can shift your brain-body physiology to a relieved, relaxed state. Try it.
Although these are basic practices, they can have a profound effect. Spending a few minutes to focus on your breathing throughout your day can help you connect to your inner self and find peace amidst the panic. And ultimately boost your resilience and overall vitality!
If you’re looking for more ways to help yourself feel relaxed and re-energized, sign up to receive my free Resilience Remedy guide.
