Breath: The Bridge to a Calmer Nervous System (Part 2)
Welcome back to our series on the nervous system. Today, we're diving deep into the power of breath. As a yoga teacher and holistic healer, I've witnessed firsthand the transformative effects of breathwork on the mind and body.
The Science of Breath
Our breath is a direct pathway to our nervous system. When we're stressed or anxious, our breathing becomes rapid and shallow, triggering the sympathetic nervous system – our fight-or-flight response. This rapid breathing pattern sends signals to the brain that we're in danger, leading to a cascade of physiological responses such as increased heart rate, blood pressure, and muscle tension.
Conversely, slow, deep breaths activate the parasympathetic nervous system, promoting relaxation and calm. By lengthening the exhale, we send a signal to the body that it's safe to relax. This triggers the release of calming neurotransmitters like acetylcholine, which helps to slow the heart rate and reduce blood pressure.
Identifying Your State
Before we explore breathwork techniques, it's essential to understand where you're at. Are you feeling:
Fight or Flight: Experiencing anger, frustration, or a desire to escape?
Freeze or Fawn: Feeling overwhelmed, unable to move, or excessively people-pleasing?
Let's explore these states in more detail and discover breathwork techniques to counter them.
Fight or Flight
When in a fight-or-flight state, you might experience:
Rapid heartbeat
Increased blood pressure
Muscle tension
Short, shallow breaths
Feelings of anger, frustration, or agitation
Breathwork Medicine for Fight or Flight
Exhale with a sigh: This helps release tension and calm the nervous system.
4-7-8 breath: Inhale for 4 counts, hold for 7, exhale for 8. This rhythmic breathing pattern can slow down the heart rate.
Lion's Breath: This powerful breath, involving exhaling forcefully with a "ha" sound, can release pent-up energy.
Freeze or Fawn
Individuals in a freeze or fawn state often exhibit:
Difficulty moving or speaking
Feeling overwhelmed or numb
People-pleasing tendencies
A sense of disconnection from the body
Breathwork Medicine for Freeze or Fawn
Kapalabhati (Skull Shining Breath): This rapid-fire breathing technique can stimulate the nervous system and bring you back into the body.
Brahmari (Bee Breath): Creating a humming sound as you exhale can ground and center you.
Long, slow exhales: Focusing on extending the exhale can promote relaxation and calm.
Guided Breathing Exercise
Find a quiet space where you won't be disturbed. Sit or lie down comfortably.
Begin by focusing on your natural breath. Observe the rise and fall of your chest.
Gently lengthen your exhale. As you exhale, imagine tension and stress leaving your body.
Bring your attention to the sensations in your body. Notice any areas of tension or discomfort.
Continue to breathe deeply, allowing your body to relax with each exhale.
Practice this for 5-10 minutes daily to experience the benefits.
Remember: It's essential to listen to your body and experiment with different breathwork techniques to find what works best for you. If you're new to breathwork, start slowly and gradually increase the duration of your practice.
In the next part of this series, we'll explore the role of sound in calming the nervous system. Stay tuned!