How Mindful Breathing Can Us Relax
Learning to use breath as a tool can unlock a sense of peace and balance, even in the face of stress. The science behind breathwork reveals why certain breathing techniques can shift the nervous system into a calm state, activating the body’s natural “rest and digest” mechanisms. In this article, we’ll explore how breathwork restores calm, the physiological science behind it, and practical steps you can take to incorporate this practice into your daily routine.
Why Breath Impacts Our State of Mind
By adjusting breathing patterns, we can influence both mental and physiological states. For instance, when we’re stressed or anxious, our breathing becomes shallow and rapid, activating the sympathetic nervous system—commonly known as the "fight or flight" response. This response evolved to help us respond to immediate threats, but in modern life, it often misfires in response to everyday stressors.
When we slow our breath, we activate the parasympathetic nervous system, which counteracts the “fight or flight” response. This system, often thought of as the “rest and digest” system, helps reduce stress hormones like cortisol, lowers heart rate, and calms the mind.
The Science of Breathing for Calm
The mechanics of breathwork for calm can be traced to its impact on the brain and nervous system. When we take slow, deep breaths, it:
Stimulates the Vagus Nerve
Deep breathing, particularly with a slow exhale, activates the vagus nerve, a critical part of the parasympathetic nervous system. Stimulation of the vagus nerve promotes relaxation and reduces the production of stress hormones.Balances Oxygen and Carbon Dioxide Levels
When we breathe deeply, it helps optimize oxygen and carbon dioxide levels in the bloodstream, preventing the rapid breathing pattern that leads to symptoms like dizziness or even panic. This balance supports clearer thinking and a calmer state of mind.Influences the “Respiratory Pacemaker”
Scientists have identified a set of neurons in the brainstem, sometimes referred to as the “respiratory pacemaker,” that regulates our breathing. Different breathing patterns can activate different responses. For example, short, rapid breaths increase alertness, while slower, controlled breaths signal the body to relax. This connection allows us to use breath to guide the brain and body toward calm.
Practical Breathwork Techniques for Calm
If you’re looking to incorporate breathing techniques into your daily routine to cultivate calm, here are a few practices to try:
Slow Belly Breathing
Place one hand on your belly and take a slow, deep inhale, filling your belly with air. Pause briefly, then exhale slowly to a count of seven. This technique slows the nervous system, reduces tension, and can be done anytime you feel stressed.Box Breathing
Also known as “combat breathing,” this technique is popular for stress management in high-pressure situations. Inhale for a count of four, hold for four, exhale for four, and hold again for four. This sequence balances the sympathetic and parasympathetic systems, helping to focus and calm the mind.Alternate Nostril Breathing
Known as “Nadi Shodhana” in yogic practices, alternate nostril breathing involves closing one nostril while inhaling through the other, then switching for the exhale. This technique is said to balance energy and calm the nervous system, promoting mental clarity.Longer Exhale Practice
When you focus on a longer exhale (e.g., inhale for four, exhale for six), it signals the body to relax by enhancing the parasympathetic response. This breathing pattern is particularly effective before bed or in situations where you need to feel grounded.
Integrating Breathwork into Daily Life
Making time for breathing exercises can be simple and doesn’t require any special equipment. You can practice while sitting at your desk, waiting in line, or before bed. Even a few minutes of deep breathing can activate the body’s calming response, improving mood, focus, and overall well-being.
Consistent practice can make it easier to tap into calm during challenging situations. Over time, regular breathwork helps build resilience, enabling you to manage stressors more effectively. As you deepen your practice, you’ll likely find yourself feeling more grounded, clear-headed, and equipped to navigate daily life.
Conclusion: Breathe to Calm the Mind and Body
Breath is a powerful, accessible tool that can help cultivate calm. By intentionally adjusting your breathing patterns, you can activate the parasympathetic nervous system, reduce stress, and restore balance in both body and mind.
This article is based on my Powerhouse book. If you want to learn more about healthy peak performance you can order the book here.
