365 Method

Did you know you can do one simple thing every day to boost your emotional health? When you take a slow, deep breath you activate the vagus nerve, the longest cranial nerve and part of the parasympathetic nervous system responsible for relaxation. The vagus nerve connects your brain to your gut and is responsible for monitoring your internal organs. Most of us don’t give breathing much of a thought as we do it automatically every day, but did you know that how you breathe can affect your emotions?

When we are anxious or afraid our breathing tends to quicken causing us to take shallow breaths that don’t fully fill the lungs. This activates the sympathetic nervous system which prepares our bodies to react to stress. Rapid breathing can both contribute to and exacerbate panic attacks and anxiety through this vicious cycle.

Long, slow, deep breathing allows your lungs to fully expand bringing abundant oxygen to all the cells in your body. Slowing your respiration has a physically calming effect on you. Studies show that six respirations per minute, or inhaling to a count of five and exhaling to a count of five, for five minutes three times a day will lower your blood pressure and your heart rate and relax your muscles. Because the vagus nerve is stimulated, the parasympathetic nervous system is activated and promotes relaxation throughout your body, including your internal organs. Following your breath with intention also encourages mindfulness. This allows you to refocus and combat negative loop thinking.

When is the best time to practice taking long, slow, deep breaths? Anytime you encounter episodes of stress or anxiety.  By practicing this breathwork three times a day, every day, you will find it easier to remember to use this tool when you really need it.

365 Method: Inhale for 5 seconds, Exhale for 5 seconds, for 5 minutes – practice 3x/day 365 days/year