Take a deep breath.
Now exhale and notice how you feel.
If you feel even a bit calmer, you have just experienced the power of conscious and intentional breathing.
Breathwork practices have been shown to alleviate stress and improve mood, leveraging the profound influence our breathing can have on our physical and mental states.
Our “breath accompanies us from birth until death,” said Helen Lavretsky, a geriatric integrative psychiatrist at UCLA. Due to this constant presence, breathing becomes an immediate tool for self-regulating emotions.
The Connection Between Breath, Body, and Mind
The intricate relationship between our breath, body, and brain has been acknowledged for over a millennium. Paul Dallaghan, a breathwork expert, highlights the ancient wisdom: “As the breath moves, the mind moves.”
Recent research reinforces this wisdom. Studies indicate that as we inhale, our pupils dilate, reaction times quicken, and our efficiency in memory recall improves — all while our sensitivity to emotional stimuli heightens.
Conversely, exhaling triggers opposite effects: calming and centering the brain’s emotional processing regions.
Research led by Jack Feldman at UCLA has concluded that controlling our breath can influence emotional responses profoundly.
Breath Control Techniques for Relaxation
On average, most people breathe around 12 to 20 times a minute. However, for optimal relaxation, the “magic number” is closer to five or six breaths per minute. This slower rate often occurs during meditative states, where calm is achieved.
To effectively manage your breath and regulate your stress response, try these basic techniques:
- Mind Your Posture: Sit upright in a chair with feet firmly on the ground to facilitate proper airflow.
- Practice Soft Breathing: Focus on smooth inhalations and exhalations, allowing your breath to flow effortlessly.
- Breath Awareness: Cultivate mindfulness about your breathing patterns; place a hand on your abdomen to monitor the breath’s depth.
- Try Various Breathing Patterns: Engage in techniques like box breathing or four-seven-eight breathing to find what settles your mind best.
- Consider Longer Sessions: Practicing breathwork for 20 to 30 minutes daily can yield transformative results.
During stressful moments, remember the words of Lavretsky: “Taking a breath before reacting cultivates a more peaceful environment.” Explore the symptoms of stress and benefit from intentional breathwork, reminding ourselves that the power lies within our own breath.
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