The way we breathe has a subtle yet powerful effect on how we feel, our creativity and focus, and our health in general. Shallow breathing, into only the upper lungs, tends to keep us locked in our sympathetic nervous system, in variable degrees of flight or fight mode, whereas deep abdominal breathing, or diaphragmatic breathing, balances the nervous system and allows us to move more freely between states of alertness and calm, or even have both of those going on at the same time - operating with both focus and ease.
A variety of breathing techniques - whether stemming from ancient yoga practice (pranayam) or from modern medicine's understanding of the breath - are excellent tools in your self care or wellness toolbox. Self care and wellness practices are not indulgences - many of them become non-negotiables or unforced habits in our daily routine to counter-balance the impact of a lifestyle that may be complex and somewhat removed from nature. Utilising your lungs to optimal capacity in whatever your circumstances are, making adjustments to the length and depth of the inhalation or exhalation can produce both instant and long lasting transformation in your perspective, mood and energy levels.
Here I’m sharing a few simple breathing ‘tools’ to balance your nervous system, regain your focus and a sense of ease and in the long-run, transform your outlook. The simplest of these is the physiological sigh, a 30-second super power to bring your heart rate down, and your O2 levels up.
The Physiological Sigh
This is your secret weapon when under pressure - a super quick way to reduce stress, regain a sense of calm and focus (reduced heart rate), and to strike a balance between SNS and PNS.
Use when you’re facing a looming deadline, a difficult conversation, or even in an emergency.
After breathing out fully, take a full, deep breath in through your nose.
When your lungs are nearly full, take a second, shorter inhale.
Exhale slowly and fully through your mouth, emptying your lungs completely. Ideally, make your exhalation twice as long as the inhalation.
Repeat once or twice if you have time.
Nadi Shodan (alternate nostril breathing) involves using the thumb & ring finger to close off alternating nostrils while breathing.
Make sure both nostrils are not congested first
Take 3 regular deep and slow breaths
With the tips of our index and middle fingers resting on your forehead, breathe in and close your right nostril with your thumb, and breathe out through the left nostril.
Breathe in again through the left, and while holding the breath in momentarily (not too long if you have high blood pressure), release the thumb and breath out the right nostril.
Breathe in through the right and out through the left and vice versa, alternating the closure of the nostrils.
Breathe in and out slowly like this for 1-3 minutes.
Benefits:
Balances Nervous System, promotes alertness & relaxation, reduces stress.
Cleanses Energy Channels (Nadis) for the smooth flow of prana (life force).
Improves Respiratory Function, increases lung capacity and efficiency.
Enhances Mental Clarity and Focus.
Regulates Energy Level - both calming and energizing the mind and body as needed. Left nostril breathing for calming, Right nostril to energize.
Supports emotional balance & stability, reducing anxiety, promoting a sense of inner peace.
Helps to distance our consciousness or awareness away from the influence of the darker and chaotic modes of nature (Tamas and Rajas) , moving closer towards the more tranquil, lighter and more purifying ‘mode of goodness’ - Sattva.
Bumble Bee (brahmari breath) draws attention inwards and stimulates the Vagus nerve, which is important for feeling at ease. Exhale making the sound of a humming bee. Practise for 1-3 minutes. You can add on this this resonating the ancient and sacred syllable and mantra ‘Aum’ along with your out-breath and then another longer but simple one, ‘Nitai Gaur’. 'Mantra' literally means ‘to take the mind away’ - an opportunity to give the mind deep rest from its usual busyness.
I'd love to hear from you how you find these, or if you have questions. I’m currently completing my prac in Ayurvedic Wellness Coaching (Ayurveda is the ancient medical system of India, and the origin of Oriental Medicine), offering free ongoing or one-off coaching consultations, to help you feel a bit better than you do now right away, and a whole lot better longer term, by making a few unforced changes, on a journey towards optimal wellness and positive impact for whatever stage of life your in now. I have space for a couple more people at this stage and can offer a few different timeframe options. I can guide you in a quick 2 week reset and cleanse or we can embark on a 3 month journey of support and exploration of your wellness vision, the obstacles you face, a few easy fixes and some longer lasting habits worth forming. Reach out and we can have a chat about the possibilities.
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