The Power of Breath
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A few emails ago, we challenged you to do a daily meditation. This is because there is overwhelming evidence that meditation is beneficial for mental health. Meditation has been shown to reduce stress, depression, and anxiety. It also boosts mental performance by improving focus, clarity, and mindfulness. Hopefully you’ve started (or continued) to incorporate meditation into your regular routine. Even five minutes out of your day can have significant benefits!
One of the reasons that meditation is so powerful is because of the focus on breath. During meditation (and practices such as yoga and Tai Chi), meditators are cued to take deep inhales and exhales, focusing on diaphragmatic, or belly breathing. This type of breathing doesn’t just feel good - it actually changes your stress response! By breathing deeply and slowly, you activate the parasympathetic nervous system (your “rest and digest” system). This parasympathetic activation slows down your heart rate and blood pressure, and relaxes your body. And the crazy thing is this change in your physiology is almost immediate!
Deep breathing doesn’t have to just be during a formal meditation or yoga practice either. Just taking a few deep, calming breaths can quickly decrease your stress levels. Here’s how to do it:
Notice your tension. Your physical responses to stress are the easiest to recognize. When stress levels rise, your breathing becomes shallow and quicker. Notice if this happens or if you’re clenching your jaw or tensing your muscles.
Relax your body. Take a moment and consciously relax your face, shoulders, hands, stomach muscles, back, legs, and feet. Notice each area of your body. Ask yourself: Can I drop my shoulders? Can I relax my hands? Stomach? Legs? Forehead? Can I sit in a more comfortable position?
Breathe. Take three deep, slow breaths. Inhale for 3 seconds, hold your breath for 1 second, and exhale for 3 seconds.
This will leave you feeling calm and focused, and ready to tackle any challenge. If you still feel anxious, repeat these steps until you’re ready to carry on.
What are we finding in the research?
Last year, a team of researchers conducted a systematic review on the effects of diaphragmatic breathing on stress. The researchers observed that diaphragmatic breathing improves both psychological and physiological markers of stress - such as decrease in respiratory and blood pressure, and self-reported improvements in stress and anxiety.
Check out this link to read more about it!
