Breathe Easy: How to Use Your Breath to Regulate and Calm Your Nervous System

Let’s be honest, it’s difficult to find moments of calm in our fast-paced lives. Many people feel as if their minds and bodies don’t have a way to slow down. Our nervous system often feels like it’s on overload. Yet, our bodies are amazing machines that know what to do to keep us alive and feeling good. Our nervous system acts like a control center. It helps us mobilize and respond to situations in our environment. In this blog, we’ll learn about the nervous system. We will also learn about how controlled breathing can reduce stress and improve well-being.

Today, we’ll learn about two key parts of the nervous system. They are the sympathetic and the parasympathetic nervous system.

The Sympathetic Nervous System: The “Fight or Flight” System

Today, we’ll learn about two key parts of the nervous system. They are the sympathetic and the parasympathetic nervous system.

Imagine you’re walking in the park, and all of a sudden, you see a big, scary dog running towards you. Your body needs to react quickly, right? This is when your sympathetic nervous system kicks in. It helps you get ready to either fight or run away. Here’s how it works:

Heart Rate Increases: Your heart starts beating faster to pump more blood to your muscles.

Breathing speeds up: You breathe faster so you can get more oxygen.

Energy Boost: Your body releases sugar into your blood for a quick burst of energy.

Alertness: You become more alert and focused, ready to react quickly.

This system is like an alarm bell. It makes sure you’re ready for action when there’s danger or you need to perform well.

The Parasympathetic Nervous System: The “Rest and Digest” System

Now, imagine you’re back home, safe and cozy, eating dinner with your family. You’re relaxed and calm. This is when your parasympathetic nervous system is in charge. It helps your body to relax and take care of things like digestion and resting. Here’s what it does:

Heart Rate Slows Down: Your heart beats slower because you don’t need extra energy right now.

Breathing Slows Down: Your breathing becomes slower and more regular.

Digestion: Your stomach and intestines work better to digest your food.

Relaxation: You feel calm, and your muscles relax.

This system is like a slow down button, helping your body to relax, recover, and conserve energy.

How They Work Together

Both the sympathetic and parasympathetic systems have important roles. They work together to keep us balanced. When you need to be active or face a challenge, the sympathetic system takes over. When you need to relax and recover, the parasympathetic system steps in.

Think of it like this: the sympathetic system is like pressing the gas pedal on a car. It speeds you up when you need to go fast. The parasympathetic system is like pressing the brake pedal. It slows you down when you need to stop and rest. Both are necessary to keep the car (your body) running well. Let’s look at 3 breathing practices that help activate your parasympathetic nervous system.

Box Breathing

Box Breathing is also known as Square Breathing. It is a simple but powerful technique. Athletes, the military, and those in high-stress jobs often use it. It helps to regulate the autonomic nervous system and calm the mind.

How to Practice Box Breathing:

Inhale: Breathe in through your nose for a count of four. Focus on filling your lungs.

Hold: Hold your breath for another count of four. This pause is crucial for oxygen absorption.

Exhale: Exhale with a slow pace through your mouth for a count of four, emptying your lungs completely.

Hold: Hold your breath again for a count of four before starting the next inhale.

Repeat this cycle for 5 to 10 minutes. You should feel calm and centered. Your body is adjusting to the rhythm of your breathing.

Physiological Sigh

The Physiological Sigh is a natural and instinctive response to stress and anxiety. It’s seen in both humans and animals. This technique involves two short inhales. Then you can purse your lips and let go a slow and long exhale. The goal is to push out whatever carbon dioxide is still left in your lungs. It’s very good at reducing acute stress.

How to Practice the Physiological Sigh:

First, inhale: Take a deep breath through your nose, filling your lungs about two-thirds full.

Second Inhale: Quickly take a second, shorter inhale to finish inflating your lungs.

Exhale slowly through your mouth. Ensure you release all the air from your lungs.

Repeat this cycle 2 to 3 times. The double inhale is followed by a long exhale. It helps to remove extra carbon dioxide from the blood. This promotes a state of calm and clarity.

4-7-8 Breathing

Dr. Andrew Weil developed the 4-7-8 Breathing technique. It is based on ancient yogic practices. It is designed to reduce anxiety, manage cravings, and help you fall asleep more quickly. The method is also known for its ability to trigger the body’s relaxation response.

How to Practice 4-7-8 Breathing:

Inhale: Close your mouth and inhale through your nose for a count of four.

Hold: Hold your breath for a count of seven. This phase enables your body to absorb and distribute oxygen.

Exhale: Exhale completely through your mouth, making a whoosh sound, for a count of eight.

Start off by practicing this technique for four breath cycles. Over time, you can increase to eight cycles. Practicing twice a day is ideal for the greatest benefits.

Integrating Breathing Techniques into Daily Life

To make these techniques a regular part of your routine, consider adding them to specific times of your day:

Morning Routine: Start your day with Box Breathing to set a calm and focused tone.

Midday Break: Use the Physiological Sigh to ease midday stress and recharge.

Bedtime Routine: Practice 4-7-8 Breathing to unwind and prepare your body for sleep.

These practices can boost your mental clarity, emotional stability, and physical health. Remember, the key to mastering these techniques lies in consistency and practice. The more you practice, the more profound the benefits will be.

Conclusion

As long as we are conscious and breathing, we can access our breath to help manage stress.

Box Breathing, the Physiological Sigh, and the 4-7-8 Breathing technique each offer unique benefits. You can use them daily and in various situations. Dedicate a few minutes a day to these practices. They will help you find calm, improve focus, and handle stress better. So, take a deep breath, and begin your journey towards a more balanced and serene life.