Surely breathing is one thing we all know how to do, right? Well, up to a point. But the benefits of being aware of how we breathe and learning to use our breath in the right way can be enormously beneficial for our health and wellbeing.
Breathing awareness
It might be vital but most of the time we don’t have conscious awareness of our own breathing. For instance, we might be shallow breathing and failing to take in full, healthy breaths. Breathing awareness can go a long way in addressing some of these issues and can have a positive impact on our mood, sleep, concentration and mental health.
Breathing to help with focus
If you find meditating difficult, you can instead use your breath as an anchor – you simply sit and focus on your breath, and this can be enough to help to reduce brain fog whilst improving concentration and memory. So, once you have mastered breathing awareness, you can start to tap into it and use it as a resource available to you at any moment in time.
Regulating the central nervous system (CNS) – for easier relaxation
Research and evidence back up the fact that breathing also regulates the central nervous system. This means that we can use breathing to help manage stress, anxiety and panic attacks. It can even help to release traumatic experiences. There are various breathing practices, but many focus on regulating our CNS. Put simply, the breath nurtures the transition from the stress response to the relaxation response within the body.
There’s a feedback loop within the nervous system which we can tap into with breathing exercises which, in turn, send signals back to the brain. For instance, during a challenging experience, your breathing rate will get more aggravated (and could lead to a panic attack) but by taking diaphragmatic (or ‘belly’) breaths, receptors in your CNS will detect this and send a signal back to the brain. This process then sends the nervous system to a calmer, safer and more relaxed state. The effects can be felt instantly, moving you away from that place of anxiety.
Stimulating the lymphatic system – for greater energy
Deep, full breathing can help stimulate the lymphatic system. When we practice more diaphragmatic breathing, there’s a healthier pressure exchange within the abdominal cavity. As we stimulate the lymphatic system, we start to alleviate some of the stagnation we might be carrying around in our bodies which can make us feel sluggish. Sometimes we can feel lethargic without necessarily being tired – this can sometimes be caused by stagnation, and it can be improved through breathing exercises.
Movement to improve breathing restrictions – for combatting chronic breathing conditions
Along with breathwork, practicing regular, gentle exercises can improve our breathing capacity which is especially important for anyone who suffers from a breathing condition.
Some exercises address the tension we hold around the thorax (breathing area in the upper chest.) Gentle movement and stretching exercises can release this tension – after all, there are a number of muscles that work together in the breathing process.
So, how can I make the most of my breath?
Just 10 to 20 minutes of mindful breathing exercises a day can make such a difference. It’s a great way to start your morning, setting the tone for the day with a positive action for your health and wellbeing.
Some exercises are calming, helping to clear the mind and centre you. These exercises can be particularly useful to set you up for a busy day ahead or in the evening to improve your sleep.
Some exercises stimulate the circulation for when you require a bit more get up and go.
Regular breathing practice can build resilience for when you feel overwhelmed and anxious.
When you’re calm and grounded, you’re more able to notice the challenges that have an impact on you – it’s at these times that you can come back to your breathing exercises.
To learn more about breathing techniques to relieve stress and focus the mind, visit our YouTube channel.
CADAS is a charity committed to reducing harmful addiction across Cumbria. A big part of what we do is offering advice and support around positive steps we can all take for our health and wellbeing.
To find out more about the services we offer visit our Addiction Support page. To read more of our blog posts, visit the CADAS Blog.
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