Deep breathing techniques are a powerful way of finding stress relief. Slowing the pace of the breath and breathing oxygen into each chamber of the lungs will help your parasympathetic nervous system take over, the part of the nervous system responsible for resting and digesting. Breathing more oxygen into the body helps each organ function better and the exhale releases toxins. It only takes a few minutes to sit and change the breathing pattern but the results make all the difference when dealing with stress.
The Breath
The more oxygen you take into your body, the better your body functions. Breathing is governed by the nervous system. The nervous system is divided between the central nervous system, which is in charge of voluntary movements and the autonomic nervous system, which is in charge of the automatic functions in the body such as breathing. The autonomic nervous system is divided into two parts. The sympathetic and the parasympathetic system.
The sympathetic system rules the response toward stress. The body goes into fight or flight mode when it feels threatened. Your breathing becomes fast and shallow. Sometimes we will even hold our breath to avoid intense emotional responses. When we breathe like this, we tell our bodies to panic and stress.
The parasympathetic system produces a state of relaxation and well-being where you can rest and digest. Deep breathing is related to this aspect of the nervous system and deep breathing will shift a person's state, so that this system is in charge.
Take a deep breath in to the count of four, filling your lungs with oxygen at a slow, controlled pace. Hold the breath in for four counts, allowing the oxygen to circulate through your body and then exhale to the count of four, releasing toxins from within the cells and the lungs. Hold the breath out for four counts, making sure to completely empty the lungs of toxins.
The Lungs
Many people only use the middle part of the lungs when breathing. The top and bottom chambers remain unused. This means we are only breathing in a tiny amount of what our lungs are capable of holding and when the body is getting enough oxygen, it improves our entire state of being.
To be sure that you are taking in the full capacity of breath, place your hands on the bottom of your ribs and feel the air fill the diaphragm, which is located behind the lowest part of the ribcage. As you inhale, feel it inflate like a balloon and once you fill that area, fill the middle of the chest and then upper chest too. As you exhale, feel the air leave your body and feel your lugs deflate.
Breathing Techniques
The sigh breath is a quick way to release tension and find a sense of calm very fast. Breathe in comfortably and moderately. There is no need to inhale too deeply. Then release the breath at an extremely slow pace. This will give you an immediate sense of calm, and quell anxiety and any heightened emotional state.
When you need calm, concentration and focus, close your eyes and sit somewhere comfortably. Just notice your breath. Notice the inhale, the pause, the exhale, the pause and then focus on what physical sensations you feel. Allow the breath to become more shallow, even and light. This will help with calm and concentration.
With all breathing exercises, breathe in through the nose and out through the mouth.
Tags: nervous system, your body, autonomic nervous, autonomic nervous system, breath four