The Invisible Strength of the Breath: 5 exercises to control your nervous system and relax deeply
The Silent Healer: 5 Breathing Meditations to Relax your Mind and Body.
Our bodies are in a constant low-grade stress in the hustle and bustle of our lives in the world today. We are tense in our shoulders, our minds are going on, and our nervous systems are screaming out all the time, either to fight or to run. We can rarely be in control of the external chaos, but we do have a potent, portable, and entirely free weapon in opposition to it, which is our breath.
Breathing is unique. It is an automatic process which is under brain stem control and which also we can consciously control. This puts it in the optimal position between the conscious and unconscious mind and is therefore a potent tool to change our whole psycho physiological condition. Through merely altering the rhythm, depth and pattern of the breath we breathe, we can send a direct message to our nervous system that, it is okay to relax, to stand down, and to heal.
The reason behind this is scientific. Breathing exercises have been observed to decrease cortisol (the stress hormone), decrease blood pressure, enhance the variability of heart rate (a major indicator of resilience), and slow down the amygdala- the brain region controlling fear. They change the tone of sympathetic nervous system (arousal) to that of parasympathetic nervous system (rest and digest).
These are five breathing exercises that are incredibly effective and will enable you to regain sanity and develop relaxation at will.
1. Breathing Diaphragm (Belly Breathing)
The Foundation of Calm
When we become stressed we often breathe shallowly and rapidly and only up to the upper chest. Clavicular breathing, as this form of breathing involves the use of the neck and shoulder muscles and may continue to produce the anxiety and tension experienced. The antidote is the diaphragmatic breathing. It is the manner in which we breathe naturally as sleeping infants, deep, effective and relaxing. Working Mechanism: In this method, attention is directed towards the diaphragm; a dome shaped, large muscle found at the bottom of the lungs. As you breathe deeply, the diaphragm becomes shorter and contracts downwards, the lungs are fully expanded and it forms a slight vacuum that pulls in air. This movement rubs against the internal organs and activates the vagus nerve which is the central command of the parasympathetic nervous system provoking a relaxation effect.
How to Practice:
Position: The patient should lie on his back on a flat surface (or on the bed) with bent knees and a head support. You can also have a pillow under your knees to give your back more support. Alternatively, you may sit on a comfortable chair with relaxed shoulders and feet raised flat on the floor.
Hands placement: You need to have one of your hands on upper chest and the other on stomach.
Breathing: Breathe in slowly and deeply in through the nose over a period of approximately 4 seconds. When you breathe, you need to concentrate on expansion of your stomach. The hand on your stomach must elevate but the one on your chest must be comparatively inanimate.
Engage: You can touch you diaphragm getting engaged. Relax your shoulders, and heave not your chest.
Breath out: Breathe out slowly counting to approximately 6 seconds using your mouth (or nose, at your choice). Pull the muscles in your stomach inwards and let them drop away on the breath out. The hand upon your stomach will descend.
Repeat: This goes on in 5-10 minutes and you gradually attempt to make your breathing in and out longer.
Ideal For: Daily practice to establish a baseline of calamity, to decrease overall anxiety, enhance the ability to focus, and deal with stress. Particularly, it is soothing prior to bedtime.
2. Box Breathing (Square Breathing)
The Navy SEAL Secret of Composing Under Pressure.
Box breathing is a low-tech but far too effective method of attaining focus and equanimity when faced with a high-stress situation. It is so named because all of the four steps are the same length making the sides of a square or a box. It is known to be utilized by Navy SEALs to stay calm and focused in situations that require one to face death.
Mechanism of Action: Box breathing causes cognitive load by making the breath strictly and equally rhythmic. It presents your mind with a particular, neutral activity to concentrate on, and distracts it on anxious or racing thoughts. The breaths held properly, correctly, assist in increasing the carbon dioxide toleration and further activating the parasympathetic nervous system, producing a strong feeling of control and stillness.
How to Practice:
Sit Comfortably: Sit in an upright position on a chair keeping the back tall and the legs flat on the surface. Shut your eyes, should you be pleased.
Exhale Fully: Starting with slowing down the breathing to release all the air in your lungs.
The Four Steps:
Inhale: Breathe in slowly using your nose to 4 even forms of counting.
Hold: Inhale the top of the breath and hold the breath of the inhalation at least 4 times.
Breath Out: Counting on 4, slowly breath out all the air through the mouth.
Hold:Hold and count up to 4 and then exhale.
Question: You have now filled out one box. Now you may begin a new cycle, and repeat with 5-10 times. The same with the others.
Ideal For: When you are facing a stressful situation where you really need to be on your game, prior to a big meeting or presentation, when you are losing focus and/or when you need to relax after a busy day.
3. Breathing (The Relaxing Breath)
A Nervous System Natural Tranquilizer.
The 4-7-8 method created by Dr. Andrew Weil can be referred to as a natural tranquilizer of the nervous system. Its strength is the long exhale breath retention which is an important contributor of relaxation response.
Mechanism of Action: It is important that the exhale is longer (at least three times the inhale). The longer exhale is more stimulating to the vagus nerve than the shorter one which is very powerful and activates the parasympathetic nervous system. The peak volume of the inhalation enables more oxygen to be utilized and causes one to pause and take a moment of contemplation. This mix is effective in halting a revved up stress-response.
How to Practice:
Posture: You have to sit erectly on your back. Tongue Place your tongue tip on the ridge of the tissue directly behind your upper front teeth, and hold it there throughout the exercise.
Exhale: This is done by full expiration, breathing out of the mouth, and with a soft hissing sound, whoosh.
Breath: Have mouth closed and breathe mindlessly through your nose to a count of 4.
Stop breathing: You have to count to 8 and then you have to stop breathing till you get to 8.
Breath out: Breathe out fully using your mouth making a sound of whoosh, 8 times.
Repeat: This is one breath. Now again breath in and go through it three more times thus four times in all.
Serious Warning: At least at the first month of practice do not exceed four breaths in one session. Eight cycles are gradually build able. What is important is the ratio (4-7-8) and not the actual speed. Change the number to what is comfortable to you.
Best Sleeps: Fall, interrupting anxious thoughts, cravings, and calming down after an argument, upsetting incident.
4.Nadi Shodhana or Alternate Nostril Breathing.
Balancing and Harmony in the Yogic Practice.
One of the foundations of the yogic breathing (pranayama), Nadi Shodhana, meaning channel cleansing, is aimed at balancing the right and the left sides of the brain and relaxing the mind.
How it Works: According to the yoga philosophy, the body is shot through by energy channels, or nadis. This has been said to cleanse and harmonize the two most significant channels which are associated with the left (logical) and right (creative) sides of the brain. It has been scientifically proven to enhance cardiovascular functioning and reduce stress. This is because the rhythmic nature is focused and hence makes the mind concentrated, and therefore it does not get distracted.
How to Practice:
Sit Comfortably: Sit either cross-legged or in a chair sitting in an upright posture.
Position of the hand: Take the right hand to the face. Between your eyebrows, put your index and your middle fingers. You will have your thumb next to your right nostril and the ring finger next to your left nostril.
The Cycle:
Breath in: Shut your right nostril with thumb and blow out all the air of your left nostril.
Inhale Left: It is inhalation through the left nostril deeply and slowly.
Switch: Close the left nostril with the ring finger, and then unclosure the thumb of the right nostril.
Breath Out Right: Breath Out All the Way You have to breathe out through the right nostril.
Breath in on your right nostrils: Breath in on your right nostrils
Switch: Now close the right nostril with a thumb, and the left one with a release of the ring finger.
Breath in Left: Breathe out fully using the left nostril.
This turns out to be one full cycle. Exhale using the left to start the next cycle. Repeat 5-10 times and end up exhaling through the left nostril.
Best used in: When you need a clear mind and are emotionally stable, when you are about to meditate, and when you are somehow lost or feel out of shape.
Pursed-Lip Breathing
The Simple Technique of Instant Relief.
It is also among the easiest methods of learning and incredibly effective in alleviating shortness of breath and allowing immediate relaxation. It does not involve counting or complicated patterns, and as such, it can be available to all.
How it Works: Pursed-lip breathing reduces the breathing rate by developing a back-pressure in the airways, thereby preventing the small air sacs in the lungs (alveoli) to collapse. This aids in maintaining long airways and letting out more stale air. This enhances the effectiveness of each of the breaths, lessens the laboring sensation of the breathlessness of breath, and immediately lessens the panicked sensation of being out of air.
How to Practice:
Relax: The muscles of the neck and shoulders relax.
Inhale: Breathing in, inhale slowly whilst closing your mouth using your nose with a count of two.
Purse: Pucker or purse you lips as though you were setting to whistle, or blow out a candle.
Exhale: Just as you can, take the time to exhale slowly through your pursed lip in a count of four (or any other time you find comfortable as long as it is longer than the inhale).
Call on Repeat: This is a trick to use any time you are out of breath or nervous so that you do it during exercise, during the flight of steps or at any time of panic.
Best Applied to: Short-term relief of shortness of breath, physical activity in individuals who have respiratory problems, and the expedited, unobtrusive way of calming oneself in a social context.
Breathing Life into the Pattern of Your Day.
However, the ultimate success of these exercises does not depend on marathon training, but rather on the disciplined, conscious exercise. It does not require you to get 30 minutes off. The magic occurs in the two minutes prior to meeting, three breaths at a red light, the minute of belly breathing prior to getting out of bed. All of these can be initiated by choosing technique of your own choice. Only practice it of 2-5 minutes a day. Get comfortable with it. Notice how it makes you feel. Your breath is a lifeline, it is always there to rescue you when you are in the turbulent waters of stress and bring back to the even and consistent shores of the moment. Get in a deep inhalation, and embrace the rest that comes with it.
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