Journal

Holidays can be hectic and stressful. To help you relax and enjoy the season/family/friends, consider sprinkling a few breathing exercises into your day.

Respiration is unique because you have conscious and unconscious control of it. As you sit here reading this, you are not thinking inhale, exhale. You have a center in your brain that takes care of that without you having to think about it. Yet, at will you can make your breathing slower, faster, etc. You have conscious and unconscious control. That makes it a direct route into your nervous system.

It’s like we have two nervous systems. The Fight/Flight/Fright branch and the Parasympathetic or calming branch, the branch that handles digestion, respiration, immunity, day to day living. Here’s the problem. Anytime you are scared, anxious, worried, annoyed, upset, fixating on a problem, you are thrown part way into the Fight/Flight branch, which should be there only for emergency situations. Think of how many times each day you are thrown into F/F/F. Experts say we spend way too much time in the F/F/F and are creating imbalances in our nervous system.  

The good news is many studies have shown that whenever you make your breathing deeper and slower, it sends very powerful signals to the brain which takes you out of F/F and puts you back into the calming branch. In fact, whenever you can make your breathing deeper and slower, you can actually help neutralize the harmful effects of stress. Something as simple as taking only 3 or 4 deep breaths, which takes little more than 5 seconds is enough to lower blood pressure and heart rate. Here’s a few to try next time you are feeling stressed or overwhelmed. Better yet, do 3-4 deep breaths, several times a day so you don’t get overwhelmed or stressed.

Diaphragmatic Breathing:

1. Inhale through your nose and gently pull the oxygen as far down your lungs as possible. Feel your ribcage expand.
2. Exhale through your nose or mouth and think of letting go of stress and tension.
3. Repeat several times.

Square Breathing:

1. Inhale to a count of 4
2. Hold it in your lungs for a count of 4
3. Exhale for a count of 4
4. Hold it out of your lungs for a count of 4

CALMING BREATH

1. Inhale to a count of 4.
2. Exhale to a count of 8.
3. Whenever you make your exhale twice as long as your inhale, you calm your nervous system.

You can basically make up any breathing pattern you want. The important thing is to make your breathing deeper and slower.  

Breathing exercises can be done anywhere, anytime. They are a powerful tool for us to use when needed. They are free and literally right under your nose.

To learn more breathing techniques and many more tips, check Janice's workshop schedule and consider attending a JUST BREATHE class or purchase a pre-recorded class directly from ImproveYourPosture.com.

Happy Holidays!