BREATHWORK
There are many types of breathing techniques that can help calm the nervous system. Here are a few:
Slow, Deep Breaths
We naturally breath slower and deeper, when we feel safe.
Slow, deep breathing signals safety to our nervous system as well as to the nervous systems of others.
(Even just being in the presence of someone, who is breathing slowly and deeply, can help calm our nervous system.)
Slow, deep breathing stimulates the vagus nerve.
The vagus nerve is the long, wandering nerve that connects all of our organs to our nervous system.
Stimulating this nerve facilitates the relaxation response (Rest & Digest, Safe & Social)
and increases the ability to shift into a state of calm by activating the parasympathetic nervous system (Social Engagement).
- 5 slow, deep breaths is usually sufficient to begin to calm my nervous system.
- 10-20 deep breaths is better if I am in an intensely activated state.
- 3 slow, deep breaths is often enough if I have already done some other work on the issue.
Elongated Out-Breath
Like a big sigh of relief, elongated out-breaths stimulate the vagus nerve to activate the Social Engagement system.
Some activities that elongate the out-breath include:
- Deep Breathing with Elongated Out-Breath
Take a deep breath in (through my nose) and elongate the out-breath by breathing out through slightly pursed lips, which creates a little resistance.
(I like to breathe in for a count of 3 and out for a count of 6) - Box Breathing
Take a deep breath in (through the nose),
hold the breath for an equal amount of time,
and breath out for double the amount of time (usually through slightly pursed lips).
Examples:
Breathe in for a count of 3, hold for a count of 3, and breath out for a count of 6)
Breathe in for a count of 4, hold for a count of 4, and breath out for a count of 8) - Whistling
- Humming
- Singing
- Chanting
- Holding a sustained "voo" or "om" sound
- Playing a Musical Wind Instrument
Harmonica, Flute, Piccolo, Oboe, Clarinet, Saxophone, Trumpet, Tuba, etc - Gargling
Gargling water creates an elongated outbreath.
Circular Breathing
To counteract the tendency to hold our breath when stressed, we can practice 15 minutes of circular breathing.
Breathe in and out naturally (not deeply) without pausing between the in and out breaths.
Heart Math
This is a simple and fairly quick technique.
Placing one hand over your heart, breathe deeply for 2 minutes.
This synchronizes the electrical output of the brain
with the electrical current of the heart,
which fall out of alignment when we are negatively activated.