One of the most basic things we do thousands of times a day is breathe – somewhere around 22,000 times each and every day! Our brain and body need a constant supply of oxygen to function properly which is why breathing is such an automatic response in our daily lives, but we can tailor our breathing to regulate and control different areas of the brain. Learning more about the techniques you can employ in your breathing can better equip you to respond to changes in your body and environment in your daily life.
How Your Breath Affects You
Let’s imagine a scenario in which you might feel anxious or nervous – something like public speaking. You’re anticipating giving this speech all day in front of hundreds of people, and the closer it gets time to speak the more you can feel your heart racing, clammy hands, and all the other manifestations of anxiety. Your body is aware of your reluctance and has jumped into fight-or-flight mode, in which your sympathetic system is responding to the stimuli in efforts to help you get out of the situation. You have the power to respond to this and change these symptoms just by bringing your attention to your breath.
When we change our pattern of breath, we can activate the competitor – the parasympathetic nervous system. This is also known as the rest-and-digest mode, providing feedback to our cardiovascular and endocrine systems to allow our heart rate to return to normal and ease other symptoms of anxiety by reducing the production of stress hormones.
Ways to Change Your Breath Pattern
So, we know now that changing our breathing patterns and slowing it down can help us change what’s happening internally – but how do we change our breath in the first place? There are a variety of ways to do this, with practices ranging from new research to ancient yogic practices. One pattern you can try to employ is the 4-4-8 breathing technique, utilized in many yoga practices and in those who have trouble getting to sleep. You can start by closing your eyes. Breathe in through your nose for four seconds, hold that breath in for four more seconds, and slowly exhale through your mouth for eight seconds, making a “whoosh” noise as you do so. Focus on this breath as you practice the technique and you’ll soon find that you have become a master manipulator of your breath, able to be in control and in tune with your whole body.
You’ve learned of a great power, so now use it in your life when you find yourself nervous, stressed, unable to sleep, or if you just need a break or breather. Other people might say they’re water benders, fire benders, or earth benders; but now you know how to be a breath bender!
