Every day we breathe in and out around 22,000 times. However, this simple bodily function often goes unnoticed despite playing an essential role in sustaining our lives. For centuries breathing techniques have been used in eastern practices like yoga, Tai Chi and Buddhism as a tool to enhance physical, spiritual and mental health. Recently there has been a shift in western medicine by adopting different breathing techniques as simple yet effective interventions for a range of mental and physical health problems.
- Lowering blood pressure and heart rate
- Reducing stress or anger
- Helping with anxiety and depressive symptoms
- Cigarette withdrawal
- Fatigue and sleep issues
- Grief
- Improving emotional wellbeing
- Boosting respiratory performance
- Relaxing muscles
- Helping to manage symptoms of chronic pain
When our sympathetic nervous system is activated, it triggers our fight-or-flight response. As a result of this, our breathing tends to become short and fast which can throw our body and mind out of balance. In modern society, with the daily stressors that have become a constant in our lives, our sympathetic nervous system is easily activated which can be detrimental to our mental and physical health. However, just taking 5 minutes to slow down and focus inwards on the breath can activate the parasympathetic nervous system, the network responsible for relaxing and calming the body after a stressful situation.
Breathing helps us to connect ourselves to the present moment and internally with our thoughts and feelings. If you have racing thoughts that you can’t control, focusing on the breath can help you reset, relax, and reassess the situation with a different mindset. Don’t worry or question what is happening or gave space to thoughts that you are doing it wrong. Whatever comes up is supposed to happen, so have fun with it and enjoy the benefits of this very simple yet very powerful tool we all have.
If you are up for it, try the following simple breath techniques to get started:
1) Take a deep breath in, counting to five making sure to expand your belly. Hold this, for a few seconds. Then whilst counting to five again slowly exhale. Repeat this four times.
2) Find a comfortable position and bring your awareness to your breath. Release any tension you are feeling and observe your breath. Bring your focus to the movements and sensations you are experiencing with each inhalation and exhalation. Let your attention travel towards the air passing through your nose or mouth to your lungs and feel the expansion of your chest and belly. Continue this for a few minutes.
As simple as these techniques are to do, it can take a bit of practice to get comfortable doing it. However, one of the most appealing factors about practising breathwork is that this is a tool you can use at your disposal whenever you need it. There are no rules for when, where or for how long you practice these techniques, but regular practice can help prevent stress from eating away at your mental and physical health.
If you would like to explore these exercises further, and think more about how they can work for you, talk to us about psychological therapy. You can email us at hello@nepsychology.co.uk, call 07870 241970 or use the contact page. We are experienced Clinical Psychologists offering a range of psychological therapies.
