Utilize these breathing techniques to take immediate control of your nervous system and improve stress, resilience, focus, energy, learning, memory, and more.
The way we breathe has many direct and indirect effects on our brain and body and is the most effective way to take control of our autonomic nervous system. Extended inhales activate our sympathetic nervous system, which increases our heart rate, oxygen levels, and alertness. Extended exhales activate our parasympathetic nervous system, which slows our heart rate, reduces carbon dioxide, and calms the mind and body. Increased breathing frequency can release adrenaline, improve immune response, and decrease pain sensitivity. Expelling additional carbon dioxide can also increase blood pH levels, reducing activation of pain receptors.
Breathing is the most direct tool we have for managing our stress response system and enhancing our mind-body connection. In addition to altering physiological processes controlling neuronal activity, bloodflow, hormones, metabolism, immune function, and musculoskeletal activation, bringing focus and attention to respiration can serve as a form of mindfulness, improving psychological and neurological control. The effects of altering our breathing occur within 2-3 minutes, allowing us to sense mental and physiological changes and become more attuned to our bodies. Breathing tactics are easy to implement and can quickly become a useful tool for self-regulation in nearly every situation.
By adjusting our breathing in different ways, we initiate specific mechanisms that have varied effects on the body and mind. This article outlines several of the most useful and popular breathing techniques that have been reviewed in scientific literature.
The physiological sigh rapidly reduces stress and promotes calm by activating the parasympathetic nervous system. The technique reinflates small sacs in the lungs called alveoli and more efficiently offloads carbon dioxide from the body, allowing for longer exhales that quickly reduce heart rate and improve mental control. This is the method that we default to for immediately controlling stress, anxiety, and overstimulation.
Take a deep, long inhale through the nose. With the air still in your lungs, take a second small inhale, sneaking a little more air in. Take a slow, extended exhale lasting longer than your inhale. Repeat 10-15 times slowly for greatest effect.
Cyclic hyperventilation raises autonomic arousal by releasing adrenaline in the brain and body, causing a spike in alertness, energy, and physiological stress. Repeated practice enhances stress resilience, energy levels, and immune response.
Rapidly take 20-30 deep breaths ended by a long exhale and breath hold. You may feel dizzy, light-headed, and/or agitated. Cyclic hyperventilation restricts the instinct to breathe and should be practiced in a physically safe space away from water.
Box breathing builds control over breathing mechanics and serves as a great mindfulness tactic as it draws attention inward. It works to stabilize heartrate and oxygen and carbon dioxide levels in the body and reduce stress and anxiety. It is easy to incorporate without disrupting other activities.
Inhale deeply and count slowly. Once your lungs are full, hold your breath for the same count. Exhale steadily for the same count. Hold your breath again for the same count. Repeat 5-10 times or as desired.
Rhythmic breathing is a more basic form of box breathing that does not include breath holds. It encourages mindfulness and stabilizes heartrate.
Inhale while counting. Exhale for the same count or longer. Repeat as desired.
This method of breathing quickly activates and relaxes the phrenic nerve to relieve spasms that cause hiccups.
Inhale deeply through your nose. With the air still in your lungs, take a second small inhale through your nose. Without exhaling again, take a third brief inhale through your nose. Hold your breath for 15-20 seconds. Slowly exhale through your nose or mouth.
The following techniques can be combined with others to increase their effectiveness:
Deepening and extending inhales and exhales improves the intake of oxygen, release of carbon dioxide, and focus on your breath.
Focus on filling your lungs with as much air as possible followed by emptying your lungs completely. You'll notice that you can forcibly release the bit of air that remains in your lungs following a passive exhale. This allows you to expel additional carbon dioxide and take in more oxygen on subsequent inhales.
Diaphragmatic breathing improves control over the diaphragm and breathing mechanics and increases overall respiratory efficiency. It has also been shown to improve heartrate variability and enhance function of the vagus nerve.
Inhale focused on filling your belly with air, keeping your shoulders and ribcage still. Exhale and empty your belly of air.
Nasal breathing improves physical and mental performance, immune response, and aesthetics. Breathing through your nose filtrates and humidifies air as it enters your body, improving oxygen delivery and energy levels and reducing risk of viral infection. It can correct jaw alignment, sharpening the jawline and elevating cheekbones, which is often aesthetically preferred.
Breathing through your nose may be difficult at first, but your sinuses will adapt during and between instances to make it easier over time. Try it for at least 2-3 minutes at a time.
How have you utilized breathing techniques day-to-day? Let us know by leaving us a comment!