Deep Breathing
Stop and Breath
When first thinking about deep breathing as a way to relax, what comes to mind? For some, there is a hesitation that it will work.
You may be thinking that with your problems and stressors, there is no way that a breathing exercise can calm your body. I have too much going on.
There may even be a part of you that thinks this does not make sense. Rest assured that it will make sense soon. First, let me explain how deep breathing works and its benefits. I will give you steps on the different ways to practice deep breathing
Fight or Flight Mode
We have a parasympathetic nervous system and the sympathetic nervous system. The chemicals they will release either benefits us or harm us. Do not go off at the same time within you. When the parasympathetic nervous system is activated, you become calm and relaxed. The sympathetic nervous system is active when you are stressed and overwhelmed.
Deep breathing activates the parasympathetic nervous system and deactivates the sympathetic nervous system. It helps the body relax, and you will feel calmer by slowing down your heart rate and lowering your blood pressure. Also, it stops the effect of stress on other organs in your body. That stress response is to save us in a life or death situation. For example, if a lion is chasing us, our sympathetic nervous system goes off, and blood rushes to our extremities to cause us to be stronger and either flee or fight. So that you know, I would never try to fight a lion; I would run. The blood to our extremities causes a lack of blood flow in other parts of our body. In the short run, that is ok. After we are safe, our bodies calm down, and blood flows properly throughout our entire bodies. The way we live now, our sympathetic nervous system goes off when we are not in immediate danger. We are constantly in a fight or flight mode, which causes damage to our bodies in the long run.
Deep Breathing is Important
In some instances, it is also life-saving. Sometimes when the flight or fight system goes off, it can make a person hostile towards others around them. If you find yourself becoming extremely upset over something minor, then that is you. So learning the proper way to breathe is critical to your health and growth.
Deep Breathing Exercise
- Sit or lay down in a comfortable position.
- Place your hands by your side or relaxed on your lap.
- Breathe in 4 seconds.
- Hold it for 4 seconds.
- Breath out for 6 seconds.
- Hold it for 4 seconds.
- Repeat the pattern for 2 minutes.
Practice deep breathing three times daily. You want to become comfortable with deep breathing so that you can utilize it in any situation.