The Power of Breath
Turns out most of don’t breathe properly. All that sitting and slouching results in shallow breaths at the top of our lungs which actually activates the stress response all on its own! 😯
Breathing is a salient feature of ancient traditions like yoga, qigong, tai chi, and meditation. So why is breathing such a good thing?
The Vagus Nerve
Let’s take a look at the physiological evidence. When we breathe deeply, allowing the abdomen to rise, we stretch our diaprhagm - a muscle at the base of our lungs. This in turn activates the vagus nerve - a long nerve that starts at our brain stem and goes all the way down through our neck branching out to our diaphragm, heart and gut. This nerve is unique to mammals and is also a two way information highway from our bodies to our brain and back. It regulates our heart rate, controls some of our digestive properties, regulates the inflammatory system, is involved in the release of oxytocin (a feel good hormone) and helps you communicate and orient gaze! 😊 It’s also activated by emotional experiences. Emotions like compassion trigger a strong vagus response and those of pride trigger a weaker response. The stronger the response, the more connected we feel with humanity.
Research shows that those that have a stronger activation of the vagus nerve - cultivated through various practices noted above as well as just deep belly breathing, have more positive emotions on a daily basis. Likely because we get a higher release of oxytocin which in turn reduces stress hormones like cortisol and lowers the activity of the the amygdala (stress centre in the brain). It also helps improve sleep. If that’s not enough, ⅔ of our oxygen exchange occurs in the lower ⅓ of our lungs! Less Oxygen = More Tired
Wow! All that from just breathing!
How to Breathe Properly
Breathe in through the nose as this is the best way to filter the air we breathe and also increases our oxygen intake by 10%. Allow the abdomen to rise with every inhale. This is also better for reducing shoulder tension. Then exhale slowly.
3 Ways to Incorporate Breathing into Your Day!
Start a morning routine of square breathing; breathe in to the count of 4, hold for 4, breathe out for 4, hold for 4. Repeat 10 times. It’s a great way to start the day!
Whenever you encounter a stressful thought, take the cue to breathe deeply into your abdomen and exhale slowly. Repeat for 1 minute. If this sounds like a mindfulness practice, it’s because it is!
Try a mind body practice like meditation, tai chi, yoga or qigong. Check out this quick 10 min QIGONG practice to get you started!
Breathing is the fastest way to change your state. Try it today and feel better. 😊
Know someone who could use a bit of stress relief? Share this post and spread some joy! ☺️
Disclaimer: The content in this blog is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog or on this website.