The Power of Breathing Deeply
The simple act of breathing is a powerful tool that we can utilise to holistically support our mind and body. Although our bodies subconsciously breathe for us everyday, we also have the ability to override the automatic lung-work and consciously control our breath. This helps our sympathetic nervous system know we are not in danger and it is safe to relax.
Benefits of Conscious Breath-work
You may have heard about our bodies' natural ‘fight or flight’ response in relation to stress, but have you heard of ‘rest and digest’? This is connected to our parasympathetic nervous system, and when we breathe in and exhale deeply we can reduce stress, calm our heart rate and therefore create a safe environment for our bodies to ‘rest and digest’. This also improves our immune system and ability to recover, regulate our mood and emotions, reduce stress and blood pressure, and oxygenate our blood.
We can already see the benefits of conscious breathwork in everyday activities such as exercising, yoga and meditation, and during childbirth.
Deep Breathing Exercises to Help You Relax
Studies have shown that a simple 6 minute session of 6 breath cycles per minute is the quickest way to immediately put your body at ease. The best inhalation/exhalation ratio is the 4:6 - inhaling for 4 seconds and exhaling for 6.
There are many apps that support you through your breathing exercises by giving you access to a customised timer. Once you set your breathing ratio, it will guide your inhale and exhale. My favourite free app to use is called Breathe+ as it uses a beautiful full screen visualisation along with calming sounds to guide you through your session and help keep your mind focused on the exercise. It can be challenging to complete at first, but like any new activity, it will become easier with practice!