#50 | Take a breath
Hello friend -
As I settle in to type this newsletter, I take a deep inhale. Exhale. Relax. Pause. Then I turn my attention towards my notes while my body continues breathing on its own.
The act of breathing is part of the autonomic nervous system. It means that our body does all the breathing on its own. It simply doesn't trust us to be responsible for all the breathing. We are so busy nowadays that we would regularly forget to take another sip of air, won't we?
Yet, nature is incredibly smart, and even though it holds all the rights to the act of breathing, it granted us some right to consciously take over and breathe the way we choose to. Meaning that if we want, we can hold our breath for some time, speed it up, or slow it down.
Ancient Yogis started to experiment with it and discovered many benefits that followed. Today's scientists began to look into it as well – and reconfirmed the benefits, giving them a more credible explanation.
In this newsletter, let me simply share with you a few facts about breathing. I wish we were told this at school.
1. First of all, it is essential to highlight that the health of our heart and the health of our respiratory system are very connected. Both systems are closely connected, and every time the heart beats, it pumps the freshly oxygenated blood to nourish every cell of our body.
2. Breathing through the nose – is much more efficient than breathing through the mouth. Breathing through the mouth activates the sympathetic nervous system (which makes us more agitated). Usually, it is faster; therefore, there is less efficiency in how oxygen is absorbed into the blood while CO2 is released. Let alone the fact that when breathing with our mouth open, we expose our lungs to cold and air pollution.
Breathing through the nose is milder, softer, and slower. Therefore it is calming, warming, and allows for more time for gas exchange.
3. Many of my clients are chest breathers. When we are anxious or stressed – the pattern of our breath changes unconsciously. When we are stressed and anxious most of the time – we develop a new habit. Chest breathing becomes our norm. This way of breathing longer term may result in chronic stress, panic attack, and cardio-vascular issues :(
4. It is absolutely crucial to learn to deepen your breath. The easiest way to do it is to imagine that you are breathing down into your belly. You can visualize it. The breath is calm and quiet – yet you feel like your belly expands on inhaling and softens on exhale. This breath also has a significant calming effect, as it activates the parasympathetic nervous system. It does have a soothing effect.
Below, I will share with you the two simplest breathing exercises you can do anywhere. They will calm your nervous system.
Inhale on the count of 5 or 6. Exhale on a count of 5 or 6. Continue like this for 2-3 minutes. This even breath will calm you down, guaranteed.
Inhale on the count of 4, hold for 7, exhale for 8. Continue for 2-3 minutes. This technique will immediately soothe the nervous system. You will start feeling sleepy and will be more likely to fall asleep faster.
Breathing nourishes every cell of your body. If you learn to breathe functionally, efficiently – you are setting yourself up for being more energized and calm.
Watch this simple TedTalk on breathing.
Remember that for some of us – breathing can be a tricky and triggering thing. This is common. If you find it difficult to feel your breath or deepen your breath – feel free to reach out to me, and we will work it out together.
In the following newsletter, I will write more about breathing in the context of covid-19.
Enjoy your day. Enjoy being.