Two breathing techniques for instant calm

If you've ever taken a yoga or meditation class, you've probably experienced some sort of guided breathing technique, or perhaps your teacher has even explained a specific pranayama method. While breathing techniques are often an addition to a yoga class or used as a way to help the mind relax before meditation, it's worth noting that this was before physical postures became the epicenter of yogaPranayamathis was the main method of bringing body and mind into balance. We breathe around 22,000 times a day on average, and the way we breathe can either serve as a tool to improve health and well-being or cause stress, fatigue and anxiety. Read on to learn more about how to use your breath for instant calm.

Nose breathing vs. mouth breathing

Do you breathe through your nose or through your mouth? Most people would assume that they breathe through their nose most of the time, but when we're stressed, rushing around, and even sleeping, we're likely to fall into a pattern of mouth breathing. In recent years, mouth breathing has been found to be directly linked to fatigue, high blood pressure, allergies, poor gut health, dehydration, brain fog, digestive problems, stress, and even cognitive decline. It has been found that children who chronically breathe through their mouth are more likely to be diagnosed with ADHD and develop facial deformities that mean their teeth do not "fit" properly in their mouth, further leading to dental problems and the removal of wisdom teeth. Yogis have been explaining the benefits of nasal breathing for thousands of years, and in many parts of the world where there are still people living in traditional tribes, their dental structure and overall health tend to be exceptional, and part of this is due to how they teach their children to breathe. Mothers in many Native American tribes notably followed the same practices; After feeding, gently close the baby's lips with your fingers and stand over them while sleeping to ensure that the baby's mouth is closed. Other indigenous cultures maintained “medicinal” breathing practices that contributed to their vigorous health, all practiced through the nose. If you notice that your nose is a bit stuffy and you are having difficulty breathing through your nose, this may be partly due to allergies, a milk intolerance, and also just not using your nose enough. Yogis have also been using nose cleansing techniques for thousands of years, and you can also start clearing your nose for better breathing by using a(link removed)

Open the pages of books likeScience of Breathing,(link removed)and James Nestor's bookBreathe,and you will find that nasal breathing is directly linked to improved cognitive health, improved physical performance, better immune health, better sleep quality, reduced stress and anxiety, and a much greater release of nitric oxide, which in turn is a natural anti-viral, opens the airways and acts as a direct route to improving physical endurance. Not only is nasal breathing associated with all of these brilliant health benefits, but in particular, slow, abdominal nasal breathing helps activate the parasympathetic nervous system (our “rest and digest” system), where healing and restoring balance to the nervous system and body tissues takes place. Many researchers even suggest gently taping the mouth shut at night with a small piece of hypoallergenic micropore tape, but it's up to each individual to decide how much they want to experiment with their nasal breathing practice! A regular focused breathing practice can really do wonders for the body and mind and is a great place to start if you haven't meditated before. Set yourself up with a(link removed)to promote healthy posture that supports open lungs, and practice the following two simple breathing techniques to promote instant calm anytime, anywhere.

Coherent breathing

Coherent breathing involves gently inhaling and exhaling through the nose for 6 seconds each, bringing the practitioner into a rhythm of five breaths per minute. Coherent breathing helps modulate the autonomic nervous system, essentially rebalancing digestion and the immune system, reducing stress, improving cognitive function and especially helping to improve heart rate variability or “HRV”. Heart rate variability refers to the variation in time between heartbeats; Our heart beats a little faster when we breathe in and a little slower when we breathe out. When we are in a stressed state, we often experience poor HRV, meaning the heart is in a constantly elevated rhythm and is unable to properly slow down and relax when exhaling.

Our breathing and heart rate are directly connected to a nerve known as the “vagal nerve,” which is also directly connected to the brain. When we breathe shallowly with a rapid heartbeat, the vagus nerve sends a message to the brain that we are in a stressful situation and encourages the release of cortisol (the “stress hormone”), making us feel even more stressed. When we practice techniques like coherent breathing, we bring the heart into a balanced state, which then tells the brain that it is safe to feel calm. This “calming” message sends a flood of additional messages to our hormones and immune system, prompting them to begin healing and rebalancing. If you can make coherent breathing a regular part of your practice, studies show that you can recover from stressful situations much more quickly and enjoy a healthier body and mind on many levels. I specifically used the word "calm" instead of "relaxed" because while coherent breathing can relax us and even help us sleep better, it is also very helpful in inducing a calm but awake and alert state, and you can use it to help you anticipate events that may make you feel anxious, such as: B. Meetings or speeches to find balance. You can find guided coherent breathing soundtracks on Spotify, YouTube or Coherence.com

Physiological sigh

Sighing is a sign of a change of state. Massage therapists, yoga and meditation instructors, and anyone who works with people to help them relax will likely notice their clients or students sighing every now and then. While sighing is sometimes viewed as a sign of boredom, it is actually a very good indicator that the body is entering a relaxed state. As you relax and prepare for sleep, you will probably sigh at least once, and if you watch your cat or dog also preparing for sleep, you will most likely notice them making a long sigh. Sighing is essentially the body's built-in "reset button," serving as a tool to alter our state of being, and studies show that it also helps release physical tension. The Physiological Sigh is a technical neuroscientist and podcasterAndrew Huberman talks about a lot. Targeted use of this exercise can put us in a relaxed state in seconds and is something you can start doing right away. To practice, breathe in through your nose, then breathe in again until you have taken two deep breaths, then breathe out once, long and slowly. When we work a lot on computers or look at phones, we tend to breathe quickly and shallowly, which puts us in a state of stress. Therefore, this technique is especially useful if you use it between Zoom meetings, after scrolling through social media, or when you feel anxiety creeping in.

To learn more about the power of breath, read(link removed)orBreatheby Michael Townsend Williams, which includes breathing techniques to help reduce stress and improve productivity, create new good habits and drop the bad ones, and build courage and resilience.