Up until 2023, I had a job that was all encompassing. My time was in constant demand, and it was incredibly difficult to find any downtime - even on holiday. At times I was really stressed, and this effected me both mentally and physically.
I wonder if that sounds familiar to you?
If I knew then, what I know now, about the benefits of using some simple tools to help me slow down, change focus and stop my spinning brain, I think my outlook on life would have been different. I think that I would have enjoyed that period of my life a lot more.
What I know now, is the simple ability to adapt what we naturally do around 22,000 times a day - just breathe!
It’s not a magic trick, or some wellness ‘woo, woo’ - breathing techniques are science based and could be a simple first step to help you feel a little better in mind and body.
When we feel overwhelmed, our sympathetic nervous system can be triggered, causing symptoms such as a racing heart, higher blood pressure, and fast breathing, known as the "fight or flight" response. This can be disruptive and distressing, especially if it happens often or seems disproportionate to the situation.
Breathing can help ease this response through extended exhales and a safe environment. This helps to cultivate a calm state by influencing the vagus nerve - the cranial nerve that regulates many vital organs and is involved in the relaxing effect of the nervous system's parasympathetic response, also called "rest and digest" mode.
Resonant Breathing
Breathing in this gentle, slow and circular method is a very effective exercise for the baroreflex while providing benefits for your respiratory system, nervous system, brain, and heart.
When a person breathes at their resonance frequency their respiratory system, nervous system, and cardiovascular system synchronise together and function more efficiently.
Here’s an easy to follow guide:
Sit in stillness and take a deep, full, inhale - then exhale and empty your lungs
Breathe through your nose if you are comfortable to do so.
Take another deep inhale and when you exhale, relax your shoulders, jaw and tongue.
Soften your gaze.
Now inhale for a count of 5 or 6 seconds (use a clock if you want to be precise) and exhale slowly for a count of 5 or 6 seconds. That’s one breath.
Continue with slow, 5 or 6 second inhales and exhales, until you have completed 6 breaths and around a minute of slow breathing overall.
Breathe slowly for 5 or 6 minutes.
Before you continue with your day, perhaps roll your shoulders or stretch a little.
Allow your breathing to return to a more normal everyday rhythm.
Give it a try when you need it most, and let me know how you feel.
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