The Importance of Breath

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This week we’ll continue our forage into specific tricks to help relieve stress. Specifically, this trick is all about managing your breath. We all know that breathing is essential to life, but did you know that it actually does a lot more than that? Different types of breathing have been connected to cardiovascular health, memory, focus, and psychological health. There are several different types of pranayama, methods of controlling the breath. These can include practices such as ujjayi breath that is used in yoga to invigorate and energize you, breath awareness as is used in meditation, or even a simple regulation of breaths to a certain number per minute. Today’s tip is often referred to as the “2-in-1 breathing technique” and is my personal absolute fave, go-to method for dealing with a stressful situation and finding my own calm within the storm. Again – it can be done anywhere you are and without anyone being aware of what you’re doing. Here’s what you do…..


1)     Inhale to a count of 3-4  (Through your nose is preferable) 

2)     Exhale to a count of 6-8  (Out of your mouth is preferable, but exhaling through your nose is fine, too)

3)     Repeat at least 3 times


That’s it! The whole trick is to make your exhales longer than your inhales. It doesn’t matter if it’s a perfect 2-to-1 ratio. Start with whatever works just making sure that you are exhaling longer than you are inhaling. The idea is to give your parasympathetic nervous system (the “rest and digest” system) time to help calm you down and relax. I usually find that after a few breaths like this that I feel calmer and more prepared to deal with what life throws at me. Hopefully, you’ll find it useful, too!

Have a great week, and keep breathing!

-Dr. M

 
Resources:
 
“Relaxation Techniques: Breath Control Helps Quell Errant Stress Response” – Harvard Health Publishing
https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
 
“Proper Breathing Brings Better Health” – Scientific American
https://www.scientificamerican.com/article/proper-breathing-brings-better-health/
 
“Soothe Your Nervous System with 2-to-1 Breathing” – Yoga International 
https://yogainternational.com/article/view/soothe-your-nervous-system-with-2-to-1-breathing


 
 

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