Breathe More, Stress Less: The Transformative Power of Conscious Breathing
I recently stumbled upon an article titled, "Master Your Breath, Master Your Health: The Transformative Power of Controlling Breathing." It served as a poignant reminder of how simple breathing techniques can alleviate stress, enhance sleep, lower blood pressure, and contribute to overall mental well-being. For those intrigued by the details, I'll leave the citation below. As we enter the holiday season, let's explore practices that take only minutes but can significantly ease the stress associated with this time of year.
The Breath's Role in My Journey
My journey into understanding the power of breath began during my anatomy teachings in a yoga teacher training program. I realized the importance of exhaling during resistance training in the gym and guiding patients, as a physical therapist, to breathe rather than hold their breath during exercises. As a pelvic floor physical therapist, I found breath invaluable for various purposes, from calming the nervous system to aiding childbirth and stabilizing the spinal column.
A Fascinating Breath Technique
One captivating aspect of breath use is imagining it as an internal balloon, creating a pressure system from the pelvic floor to the diaphragm, rib cage, and glottis. This system safeguards the spine during activities, promoting deep core engagement, improving spinal alignment, and making daily movements more effortless.
Yogic Practices
Yogis have incorporated focused breathing, or Pranayama, into their routines for centuries. This practice, one of the eight limbs of yoga, influences the nervous system, overall health, and body stability. In yoga classes, we learn to synchronize breath with movement and employ energy locks to stabilize postures.
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Understanding the Diaphragm
Delving into the anatomy, I rediscovered that the diaphragm's central tendon extends along the spine, affecting the 2nd lumbar to the 8th thoracic vertebrae. This connection sheds light on the stiffness often seen in patients with lower and upper back, neck, hip, and shoulder pain. When we are in pain, we tend to hold our breath, limiting vertebral motion essential for freedom of movement.
The Nervous System Connection
The diaphragm's physical attachments and their proximity to nervous system ganglia highlight the interplay between breath and the nervous system. Tension in muscles and fascia can stimulate the sympathetic nervous system, while using breath to relax around the ganglia encourages the parasympathetic nervous system, promoting a "rest and digest" response.
Breath as a Rehab Tool
Considering these connections, I pondered whether our breathing patterns could be a key element in rehabilitating spinal discomfort and calming overactive muscles. I also learned that these breathing patterns helped to lower stress cortisol in our system which helps to protect our bones with osteoporosis.
Expanding the Practice
Reflecting on the referenced article, I realized the broader impact of pranayama beyond physical health. As a physical therapist, I've started incorporating breathing practices into home self-care programs, emphasizing the importance of slowing down to allow the nervous system to rest and reset.
Good news! Body in Tune would love to collaborate with you to teach you this precise yoga practice and to support your ongoing practice so you can enjoy your life off the mat with confidence.
Practical Breathing Techniques
As the holiday season accelerates life's pace, it's essential to revisit simple techniques for regular nervous system rest and reset. A personal favorite is taking ten conscious breaths between patients, equalizing inhale and exhale. An asymmetrical breath practice, inhaling for 4, pausing for 7, and exhaling for 8, proves effective in quieting the nervous system. Similarly, box breathing, with pauses between inhale and exhale, can be a powerful tool to combat anxiety and racing thoughts.
Incorporating Breath into Daily Life
The beauty of these practices lies in their accessibility—pause and practice them almost anywhere. Whether waiting in line, on public transport, or even at a traffic light, the more frequently you calm your nervous system through conscious breathing, the more profound the impact on your health and well-being.
Conclusion
As stress levels rise during the holiday season, take a moment to embrace conscious breathing. Try these simple techniques and witness the positive change they can bring to your day and overall well-being.
Body in Tune, LLC was born from a belief that quality of life matters; both life and physical balance matters.
I would welcome the opportunity to be part of your support team with regards to your muscles, joints, bones and osteoporosis. The goal is, after all, to help you feel confident in your body so you can play with your grand children, take that long-dreamed of vacation and get outside and enjoy a walk with friends.
Reference:
Master your Breath, Master your Health: The Transformative Power of Controlling Breathing https://neurosciencenews.com/controlled-breathing-health-23594/