Breathwork: Calming the Nervous System and Managing Stress
In the hustle and bustle of our daily lives, stress can often feel like an unwelcome companion. But did you know that one of the most powerful tools for managing stress is right under your nose? Literally! Our breath is an incredible resource for calming the nervous system and finding peace amidst chaos.
A Personal Story: A Stressful Start to Summer
As I shared in a previous blog, the start of summer was anything but relaxing for me. On the very first day, my son broke his leg, turning our plans upside down. Just when I thought things couldn’t get more stressful, a small plane crash occurred around the block from our home within a week of that incident. Talk about stress!
The combination of worrying about my son’s recovery and the shock of the plane crash created a whirlwind of emotions. It felt like a constant state of tension, with my mind racing and my body feeling on high alert. In those moments, I turned to one of the simplest yet most effective tools I know: my breath. By focusing on slow, deep breathing, I found a way to anchor myself amidst the chaos and keep my nervous system in check.
The Science of Breath and the Nervous System
When we’re stressed, our bodies activate the sympathetic nervous system, also known as the “fight or flight” response. This can lead to shallow breathing, increased heart rate, and a general feeling of being on edge. However, by consciously taking slow, deep breaths, we can engage the parasympathetic nervous system, the body’s natural “rest and digest” response.
Breathing deeply sends signals to our brain that it’s safe to relax, which can slow the heart rate, lower blood pressure, and reduce the production of stress hormones. It’s like a built-in reset button for our bodies, allowing us to shift from a state of stress to one of calm and clarity.
Techniques to Try
- Diaphragmatic Breathing: Also known as belly breathing, this technique involves inhaling deeply through the nose, allowing your belly to expand, and then exhaling slowly through the mouth. It’s a great way to encourage full oxygen exchange and can be done anywhere, anytime.
- Box Breathing: This method involves inhaling for a count of four, holding the breath for four, exhaling for four, and holding again for four. It’s a simple yet effective way to regain focus and composure.
- 4-7-8 Breathing: Inhale for four seconds, hold for seven, and exhale for eight. This technique can be particularly helpful for calming the mind before sleep or during moments of intense anxiety.
Making Breathwork a Habit
Incorporating breathwork into your daily routine doesn’t require much time or special equipment—just a few minutes of mindful breathing can make a world of difference. Start your day with a few deep breaths, take a moment to breathe before a big meeting, or wind down with some breathwork before bed. The key is consistency and mindfulness.
Ready to Take Control of Your Stress?
If you’re ready to explore how breathwork and other holistic practices can help you manage stress and improve your well-being, we’re here to support you! Book a health coaching session with us at Boundless Body and Wellness in Arvada, CO, and let’s work together to create a personalized plan that fits your unique needs and lifestyle. Boundless Body and Wellness services Arvada, Wheat Ridge, Lakewood, Broomfield, Westminister, Golden, and the entire Denver Metro area.
Book your session today! Let’s take the first step towards a calmer, more balanced life.
