- Chances are, it’s not as great as it could be. And I’m not talking about the scent here. I’m talking about the quality of your breath! Our day-to-day lives are full of tiny stressors which have negative effects on our mood, our nervous system, our physical health, and more. Sometimes our gut reaction is to dwell on the stress, as if it will somehow miraculously get better if we think about it. But something as natural and simple as our breath can actually help lessen the impact, if you know how to use it.
- Different types of breath have different effects within the body. Think about it. If you take short, shallow gasps of air, will you feel calm and relaxed? Or anxious and tense? Being aware of how you breathe throughout the day can help you get through even the most stressful of situations.
- What do you tell someone who is getting worked up over something? Maybe they are freaking out over a looming deadline. A last-minute project. Bad news. A big exam. Perhaps you say something like “It’s going to be fine. Calm down. Take a deep breath…” Essentially bringing their focus away from the stressor and towards the breath. In a study testing the effects of deep breathing on cognitive performance, a select group of students were asked to implement deep breathing before an exam. And the result was twofold: “Taking deep breaths before a timed math test significantly reduced self-reported feelings of anxiety and improved test performance.” By taking a moment to focus on their breath, the students were able to calm down before the exam. And with less anxiety for their brains to “deal” with, they were better able to concentrate on the task at hand and ultimately perform better.
- But a few deep breaths isn’t going to cut it. Consistency is key when it comes to proactive stress relief! Research indicates that intentional rhythmic breathing—often associated with meditation—can help reduce long-term negative physiological effects of stress. Consistent, focused breath helps bring about a kind of homeostasis within the mind and body, and can help balance metabolic, cardiovascular, and nerve function.
- This type of balance is very much part of the yogic tradition. Now, we often think of yoga in relation to body movement and strength/flexibility. But yoga also offers a tremendous tool for correcting our breath. Pranayama is the formal practice of yogic breathing. It is a kind of breath control that deepens and regulates the breath, causing a wide range of positive effects on the mind and body. One kind of pranayama is Alternate Nostril Breathing (ANB) and has been the topic of many studies involving the way we breathe. ANB is easy to do and doesn’t require anything other than your hand and nose! Simply press one nostril closed with a finger and take a slow, deep breath in. Exhale slowly and repeat with the other nostril. Continue this process for a few cycles.
- In a recent study, young adult males were tasked with 15 minutes of ANB daily for 6 weeks. Their parasympathetic tone level—a part of your nervous system which helps decrease heart rate, support organ function, and increase relaxation—was assessed before and after the experiment. Upon completion of the experiment, results showed significant increases in parasympathetic tones compared to the results before ANB was implemented. These results suggest that yogic breathing, specifically ANB, can have a dramatic effect on how efficiently we can regulate our physiological state.
- Check your breath daily – all you need is 5-10 minutes!
- Before heading into work or school, take a few moments and breathe deeply. You can put a note on your car dashboard or on your planner as a reminder to stop and take 5.
- Try pranayama and the Alternate Nostril method. Set your timer and reap the benefits of a slowed heart rate and relaxed mind.
- Universal Breathing app is all about pranayama and guides you through different levels of deep breathing using music and animation.
- Meditation is another option that brings focus towards the breath. Find a quiet, comfortable space and slowly inhale then exhale. Inhale again. And exhale. It’s that simple.
- After implementing one of these simple yet effective breathing techniques into your routine, I trust we won’t see you walking around with bad breath anymore!
Ronak says
November 1, 2016 at 8:38 amVery true, I’ve practiced breathing exercises and noticed how much better my day starts.
Hetal Mistry says
November 1, 2016 at 10:16 amSo true. I have been practicing ANB and meditation from last more than year and it has made such a large difference in my daily life. Best part is it’s free of cost. Only thing you need is you and time and only side effect is HAPPINESS! Thanks honey for another great blog.