There’s rarely a day that passes where I don’t witness someone’s breathing contributing to their anxiety and nervous system dysregulation – my own included.
Once I realized that my breath was not only controlling the state of my nervous system but also my mood and emotional state, I dove deep into the science of breathing. Our breath controls the state of our nervous system, regulates our heart rate, blood pressure, pH levels, mood/emotional state, sleep, hormones, and more. It’s like the master control, yet sadly, 99% of the people I work with have major breathing dysfunction.
Breath is also the link between our minds and bodies, so when our breathing is dysfunctional, this connection suffers too. When you breathe shallowly and rapidly, it can make you feel more anxious and physically tense.
Improving your breath immediately enhances nervous system function, which in turn improves the immune system, endocrine (hormonal) system, digestive system, cardiovascular system, circulatory system, and more.
Here are three ways you can use your breath to calm anxiety and bring your nervous system back into balance:
- The Physiological Sign: Take one deep in-breath through your nose. Without exhaling, take in one more in-breath, filling your lungs even more. Exhale in an extended fashion. Repeat as needed.
- Lengthen the Exhale: Doubling the length of the exhale immediately activates the parasympathetic nervous system, promoting relaxation and calming effects. This extended exhale stimulates the vagus nerve, triggering reduced heart rate, lowered blood pressure, and decreased stress hormone levels. By elongating the exhalation, you engage the body’s relaxation response, promoting calmness and well-being within seconds.
- Improve Breathing Mechanics: Activating the diaphragm stimulates the vagus nerve, which regulates the body’s relaxation response. Practice deep, diaphragmatic breathing by expanding the ribcage and belly as you inhale and contracting it as you exhale. This rhythmic pattern effectively engages the vagus nerve, promoting relaxation and reducing stress.
Mastering your breath allows you to master your nervous system – and if you can do that, you can solve about 99% of your problems.
So if you want to quickly improve your health without investing a dime, focus on learning more about improving your breathing patterns. Few things are more important for your overall health.
