When we are under attack or in danger, the sympathetic nervous system kicks in. It creates 1,500 different chemical and physical reactions to help avoid physical harm. Ever thought you heard something in the dark? Your heart races, your breathing increases, and then you find out it’s just the cat. Your body thought there was danger and the sympathetic nervous system was activated. Isolated moments like this is natural, but trouble starts when this response is constantly provoked by day-to-day events. When we are stressed by our thoughts and worries, the body perceives these thoughts as real threats can cause serious health problems. Such as:
- High blood pressure, a major risk factor for heart disease and stroke
- Suppressed the immune system, increasing susceptibility to colds, cancers and other illnesses
- Anxiety and depression
- Tight muscles and connective fascia
- Increased inflammation
We can’t avoid all stressors, but we can control the way we respond to them and consciously take action to modify the effects. The best (and free) way we can decrease stress is to deep breathe!
Taking the time to proper breathing has many benefits:
- Detoxifies and releases toxins (we release 70% of its toxins through breathing)
- Boosts energy levels and improves stamina
- Improves sleep quality
- Releases tension in your muscles
- Relaxes the mind leading to clearer thinking
- Elevates moods and relieves emotional distress
- Relieves pain
- Increases blood flow to your organs and brain
- Promotes healthier muscles and connective tissue
- Strengthens the immune system
- Improves posture
- Improves quality of the blood
- Increases digestion efficiency
- Strengthen the heart, lungs and nervous system
- Improves cellular regeneration
Deep breathing can be called diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration. I like to call it “Rib Expansion Breathing.”
How to Do “Rib Expansion Breathing”
- Sit in a comfortable position with your hands around the side of your ribcage.
- Close your eyes and relax your shoulders.
- Inhale deep through your nose into your side and back ribs, feeling them expand like a bello. You will feel your hands become further apart from each other.
- Pause for two counts.
- Exhale slowly through your nose while you count to 5.
- At the end of your breath, pause for two counts.
- Repeat 5-10 times.
If your mind wanders during this exercise, don’t worry. Refocus on your counting. You will become more aware of your breathing and will find that it becomes easier to breathe deeply. With practice you will be able to increase the seconds on your inhalation and exhalation.
Try to practice deep rib expansion breathing 1-2 times a day. Start with 5-10 minutes at the same time each day to establish a habit.