Pathways to Wellness: The Power of our Breath Techniques for Relaxation and Mental Health
Breathing exercises, such as diaphragmatic breathing and the 4-7-8 technique, have long been recognized as powerful tools for promoting relaxation and improving mental health. These techniques elicit a relaxation response, which can help to counteract the effects of stress and anxiety on the nervous system. In this blog post, we will explore the physical response to these exercises and the impact they have on the nervous system to improve mental health and relaxation.
Diaphragmatic Breathing:
Diaphragmatic breathing, also known as deep or belly breathing, involves engaging the diaphragm, a large muscle located at the base of the lungs, to take slow, deep breaths. This type of breathing can help to activate the parasympathetic nervous system, responsible for the "rest and digest" response, which counters the stress response generated by the sympathetic nervous system.
Here's how to practice diaphragmatic breathing:
Step 1: Find a comfortable position
Sit or lie down in a comfortable position, ensuring your back is straight and your shoulders are relaxed.
Step 2: Place your hands
Place one hand on your chest and the other on your abdomen, just below the ribcage. This will help you monitor your breaths.
Step 3: Inhale slowly
Inhale slowly through your nose, allowing your abdomen to rise while keeping your chest relatively still. Aim for a count of 4.
Step 4: Exhale slowly
Exhale slowly through your mouth, letting your abdomen fall while keeping your chest relatively still. Aim for a count of 6-8. You can purse your lips slightly to control the exhalation.
Step 5: Repeat
Continue this pattern for at least 5-10 minutes, focusing on the movement of your abdomen and the sensation of your breath.
Physical Response and Impact on the Nervous System:
When we practice diaphragmatic breathing, we stimulate the vagus nerve, a key component of the parasympathetic nervous system. This stimulation leads to a reduction in heart rate, blood pressure, and cortisol levels, promoting relaxation and stress relief. Additionally, deep breathing can help to increase oxygen supply to the brain, which may improve cognitive function, mood, and overall mental health.
The 4-7-8 Technique:
The 4-7-8 technique is a specific breathing exercise developed by Dr. Andrew Weil, which involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This technique is designed to promote relaxation by helping to regulate the breath and activate the parasympathetic nervous system.
Follow these steps to practice the 4-7-8 breathing technique:
Step 1: Find a comfortable position
Sit or lie down in a comfortable position with your back straight and shoulders relaxed.
Step 2: Prepare for the breath
Close your eyes and take a few normal breaths to settle in. Then, slightly part your lips and exhale completely through your mouth.
Step 3: Inhale
Close your lips and inhale silently through your nose for a count of 4.
Step 4: Hold your breath
Hold your breath for a count of 7.
Step 5: Exhale
Exhale completely through your mouth, making a gentle "whoosh" sound, for a count of 8.
Step 6: Repeat
This completes one breath cycle. Repeat the cycle 3 more times for a total of 4 breaths.
Remember, it's essential to maintain the ratio of 4-7-8 for the three phases of breathing. You can adjust the duration of each phase, but always keep the same ratio. Practice this technique twice daily or whenever you need to relax or calm your mind.
Physical Response and Impact on the Nervous System:
Similar to diaphragmatic breathing, the 4-7-8 technique stimulates the vagus nerve, activating the parasympathetic nervous system and promoting relaxation. The extended exhalation in this technique can help to release tension and reduce the effects of stress and anxiety on the body. Practicing the 4-7-8 technique regularly may also help to improve sleep quality, manage anxiety, and promote overall mental well-being.
Both diaphragmatic breathing and the 4-7-8 technique can have a powerful impact on relaxation and mental health. By practicing these exercises regularly, individuals can harness the power of the breath to counteract the effects of stress and anxiety on the nervous system, promoting mental health and well-being. To reap the benefits of these techniques, consider incorporating them into your daily routine, especially during moments of heightened stress or anxiety.
