Basic Deep Breathing

 

Breathing is more than just a way to get oxygen; it's a powerful tool for controlling your body's stress levels.  While we often think of stress as being all in our heads, it has real physical effects.  The good news is, you can use your breath to calm your body and mind.  Diaphragmatic breathing is a powerful way to influence your body's nervous system.  It creates a direct connection between your conscious breath and your body's unconscious "rest and digest" response by stimulating the vagus nerve.

 

The Vagus Nerve: Your Body's Superhighway

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Imagine a superhighway running from your brainstem to almost every major organ in your body—your heart, lungs, and gut.  That's the vagus nerve.  It's the longest and most important cranial nerve in what's known as the parasympathetic nervous system, which is responsible for calming the body after a stressful event.

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Think of your nervous system as having two parts:

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• The "Go" Pedal (Sympathetic Nervous System): This is your body's alarm system.  When you're stressed, it kicks in to help you fight or flee, making your heart race and your breath get fast and shallow.

• The "Brake" Pedal (Parasympathetic Nervous System): This is your body's calm-down system.  Its job is to help you "rest and digest," slowing your heart rate and bringing your body back to a relaxed state.

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The vagus nerve is the key player in that "brake" system.  It's how your brain sends a signal to your body to relax and recover.

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How Diaphragmatic Breathing Works Its Magic

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When you're stressed, you probably breathe from your chest.  Your shoulders rise, your breaths are short and quick. This kind of breathing actually signals to your brain that you're in danger, keeping the "fight or flight" response on.

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But when you switch to diaphragmatic breathing—also known as belly breathing—you're doing the opposite.  By taking slow, deep breaths that expand your belly, you're literally massaging your internal organs.  This gentle movement sends a signal along the vagus nerve, directly telling your brain to activate the "brake" pedal.

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It’s a simple but powerful mind-body connection.  By taking control of your breath, you are consciously telling your nervous system to calm down.

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Train Your Body to Be Less Stressed

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Regularly practicing belly breathing isn’t just a quick fix; it can actually make you more resilient to stress over time.  The more you use this technique, the stronger your vagus nerve becomes.  Scientists call this increased vagal tone.  A higher vagal tone means your body is better at relaxing after a stressful event.

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Here are some effective breathing exercises to help regulate your nervous system:

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Basic Deep Breathing:

• Inhale: Slowly inhale through your nose, filling your lungs completely.

• Hold: Hold your breath for a few seconds.

• Exhale: Slowly exhale through your mouth, releasing all the air.

• Repeat: Repeat this cycle for 5-10 minutes.

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Diaphragmatic Breathing:

• Lie Down: Lie on your back with your knees bent and a hand on your belly.

• Inhale: Breathe deeply, allowing your belly to rise.

• Exhale: Exhale slowly, drawing your belly button towards your spine.

• Repeat: Repeat this cycle for 5-10 minutes.

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Vagal Breathing:​

• Find a Comfortable Position: Sit quietly with your eyes closed.

• Inhale Slowly: Inhale easily and slowly through your nose, counting to 4.

• Exhale Slowly: Exhale slowly through pursed lips or through your nose, counting to 4.

• Hold Your Breath: Pause for a count of 1.

• Repeat: Repeat this cycle for 5-10 minutes.

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So, the next time you feel overwhelmed or anxious, remember this simple trick.  Just a few minutes of deep, diaphragmatic breathing can be your personal secret to turning off the "fight or flight" alarm and activating your inner calm. 😌