How to
Reduce Stress with Breathing
Breathing
is one of the most basic and essential functions of our body, yet we often take it for granted or do it incorrectly. Did you know that breathing can affect your mood, your health, and your response to stress? In this blog post, I will explain how breathing works, how it influences your nervous system, and how you can improve your breathing.
The Nervous System and Breathing
Our nervous system is composed of two different parts: the sympathetic and parasympathetic nervous systems. They work together to regulate our body’s functions, but they have different roles.
The sympathetic nervous system is responsible for the “fight or flight” reflex, or better known as the stress response. When we face a threat or a challenge, the sympathetic nervous system is activated and prepares us for action. Some of the physical effects of this activation are:
Shallow and rapid breathing
Increased heart rate and blood pressure
Release of adrenaline and cortisol (stress hormones)
Reduced digestion and immunity
The parasympathetic nervous system is known as the “rest and digest” component. It counteracts the effects of the sympathetic nervous system and restores the body’s natural, calm rhythm. Some of the benefits of this activation are:
Deep and slow breathing
Decreased heart rate and blood pressure
Release of endorphins and serotonin (happiness hormones)
Enhanced digestion and immunity
As you can see, breathing is closely linked to the nervous system and its balance. When we breathe shallowly, we trigger the stress response and create a vicious cycle of anxiety and tension. When we breathe deeply, we activate the relaxation response and create a positive cycle of calmness and well-being.
How to Breathe Deeply with Yoga
Yoga is a great way to improve your breathing and reduce stress. Yoga combines physical poses, breathing exercises, and meditation to create a holistic practice that benefits your body, mind, and spirit. In yoga, we connect the movement with the breathing, and we use deep, diaphragmatic breathing, which activates the parasympathetic nervous system.
Diaphragmatic breathing is when you breathe from your belly, not from your chest. It allows you to use your full lung capacity and to oxygenate your blood more efficiently. To practice diaphragmatic breathing, follow these steps:
Find a comfortable position, either sitting or lying down.
Put one hand on your chest and another one on your belly.
Close your eyes and breathe normally for a few moments. Notice how your hands move as you breathe.
Try to make your belly rise and fall more than your chest. As you inhale, fill your belly with air, then your chest. As you exhale, empty your chest first, then your belly.
You can also count to four or five as you inhale and exhale, to make your breaths longer and smoother.
Do this for at least five rounds of breath, or as long as you feel comfortable.
You can practice diaphragmatic breathing anytime and anywhere, especially when you feel stressed or anxious. You can also incorporate it into your yoga routine, by synchronizing your breath with your poses. For example, you can inhale as you lift your arms up, and exhale as you fold forward.
Conclusion
Breathing is a powerful tool that can help you improve your health, your mood, and your response to stress. By practising deep, diaphragmatic breathing, you can activate your parasympathetic nervous system and enjoy the benefits of relaxation. Yoga is a wonderful way to enhance your breathing and to connect with your body and mind. Try it today and see how you feel!
With much love,
