How To Use Your Breath To Destress
There are many ways to decrease stress and each of us have one easy, free tool at our disposal. Breathing. It’s something our body does intuitively in the background daily. Inhale, exhale. The quickened pant on a run, the sigh of exasperation when you’re feeling frustrated, or the deep swish as you sniff aromas of a delicious meal. Then there’s the regular, soft humming like the sound of waves on a shore which creates the overlooked soundtrack to our lives. In my yoga classes, I cue the breath often and invite my students to bring awareness there. Inhale, exhale. So, how can we use this same breath as a way to de-stress?
Chances are you’ve heard someone say lately “just breathe” in response to your pandemic induced stress. It may have felt dismissive, but there’s a science behind this cliche phrase. Our breath is directly linked to our nervous system which controls how we respond to stress.
Our sympathetic nervous system stimulates fight or flight mode. The breath quickens, the heart beats a little faster and the arm pits tickle with perspiration. This stress response can be helpful in dire situations - giving us the shot of adrenaline we need to survive. It can also be cumbersome in our daily lives and take a toll on the body as regularly increased cortisol can alter healthy digestion and hormones, among other things.
Likewise, our parasympathetic nervous system initiates rest and digest. Our breath slows, our heart beats steady, and the mind begins to settle. It tells our brains we’re safe and signals calm which allows us to reset.
The low lungs are rich in parasympathetic nerve receptors. When we take deep, full belly breaths, filling up the low lungs, we can initiate this rest and digest in our bodies. It’s a way to self soothe, but it also takes practice.
There’s no one prescription to alleviate stress, but in this chaotic time, we could all use more tools in our tool belt. Want to give yogic breathing a try? Follow the instructions below.
Come to a comfortable position either seated or lying down and close the eyes. Bring one hand to the low belly and one hand to heart center.
Slowly inhale through the nose to the count of five.
Pause. Holding this feeling of fullness for a moment.
Slowly exhale through the nose to the count of six.
Repeat as needed.