In our hectic lives, finding a permanent sense of calm can seem almost impossible. There are many strategies and practices that you can build habits around to increase calm and reduce the impacts of stress in your daily life. This can take time energy and focus. There is however one simple practice that is easy to do anywhere at anytime. Breathwork. It is a powerful technique that instantly goes to work slowing the mind and body and supporting calm and wellbeing. Let’s delve into why its so important to our calm practices and how to employ effective breathwork.
Breath work can help us to immediately calm down
Research shows that intentional breathing has a profound impact on our well-being. Here’s why:
- Engaging the Parasympathetic Nervous System: When we breathe deeply and consciously, we activate the parasympathetic nervous system. This system is responsible for our body’s “rest and digest” activities, counteracting the stress response. By calming the nervous system, breathwork helps us think rationally even in the face of stress.
- Lowering Cortisol Levels: Cortisol, the stress hormone, wreaks havoc on our health when chronically elevated. Breathwork reduces cortisol levels, promoting a sense of calm and balance.
- Boosting Mood and Creativity: Deep breathing increases heart rate variability—a metric associated with mental health and creativity. It also improves alertness, focus, and memory.
Step by step guide to Deep Breathing
- Sit upright in a chair or lie down on a firm surface ensuring you are in a comfortable position. Close your eyes to minimise distractions. Don’t fall asleep!
- Place one hand above your belly button so it can monitor the rise and fall of your diaphragm.
- As you breathe in, notice your belly expanding and then deflating as you exhale.
- Inhale slowly through your nose counting to four.
- Exhale through your mouth counting to four and be mindful of the movement of your diaphragm.
- Avoid holding your breath at the end of inhales or exhales. Focus on lengthening them rather than holding your breath to keep the movement slow.
- Do this regularly through the day and monitor how you feel at different times of the day when practicing this breathing technique
Why does breathing deeply help us calm down?
Deep breathing turns off the body’s stress response, allowing us to move through the day with clarity and composure. Your breath can be your vehicle to calmness, as a matter of habit and when situation challenges you (and there are normally many for us all) during daily life.
Remember, breathwork is a superpower you carry within you. Use it wisely, and watch how it transforms your daily experience. calm super foods coupled with regular deep breathing can support a much greater sense of wellbeing.