This is a simple breathing technique that I often use to help me calm my nerves whenever I’m feeling anxious, stressed, afraid, or overwhelmed.
Conscious breathing is one of the most effective ways that I’ve found to tap into my nervous system and essentially “calm my frazzled nerves.” I figured it’s something we could all benefit from during these strange times.
The power of this technique lies in the exhale. As we slowly start to lengthen out the exhale, we stimulate the parasympathetic response of the nervous system, also known as our “rest & digest” mode. You might be more familiar with the parasympathetic’s counter, the sympathetic nervous system, aka our “fight or flight.”
Without getting too in-depth, let’s take a look at what happens physiologically between each “mode.” When in sympathetic or “fight or flight” mode: Heart rate, blood pressure, & respiratory rate increases; Pupils dilate; Digestion slows; And blood & oxygen are pumped into our larger muscles so we can react & respond accordingly.
When in parasympathetic or “rest & digest,” our bodies do exactly that: Heart rate & respiratory rate slows, blood pressure decreases, blood flow returns to the organs of the belly, and digestion is enhanced.
Now one is not better than the other, and both are essential for survival, but if we allow ourselves to stay stuck in this “fight or flight” mode constantly (our maybe we’re not even aware that we’re stuck in this mode), we’re doing our body a disservice, because deep relaxation, recovery, and healing can only happen when we’re in a parasympathetic state.
So give this technique a try and let me know how it goes!! If you’re interested in reading more about the power of breath work, you can check out an article I wrote on my website called “Practice Notes: Why Does Breath-Work Work??”
Hope you all are doing well and staying healthy. Sending everyone love & a virtual hug!
Class Breakdown
Find a comfortable seat: on a cushion on the floor, on a chair/couch with feet on the ground, sitting up supported in bed.
Begin first by noticing the breath, as you settle in, begin to stretch out the breath.
For this breath, you’ll be breathing in and out through the nose.
Inhale for a count of 4
Exhale for a count of 4
*Repeat 2x
Inhale for a count of 4
Exhale for a count of 5
*Repeat 2x
Inhale for a count of 4
Exhale for a count of 6
*Repeat 2x
Inhale for a count of 4
Exhale for a count of 7
*Repeat 2x
Inhale for a count of 4
Exhale for a count of 8
*Repeat for 5 rounds, or if longer feels good, continue.
**If it feels good, you can explore lengthening out the exhale to a 9 count or 10 count. Just be mindful that there is no straining involved in breathing. Let it flow easily.