Your Breath and Your Nervous System
It’s estimated we take over 20,000 breaths per day. But how often do you really stop to think about it?
Have you wondered why biohackers and yogis alike have devised hundreds of breathwork practices, each with a unique purpose?
The reason we’re able to keep breathing for 90+ years (hopefully!) while seldom thinking about it consciously is because it’s a mostly unconscious process guided by our autonomic Nervous System. A nerve impulse is sent to your diaphragm telling it to contract, which causes carbon dioxide to be expelled due to a pressure differential (fluids travel from high to low pressure).
What this means is that if your body is gearing up for a perceived life-threatening event, your respiratory rate will be accelerated to assist the metabolic demands of fighting or fleeing. And it happens before you ever notice it! Likewise, you can slow your breath consciously to de-escalate an elevated neurological state. In fact, respiration is one of the only autonomic functions that is also under our conscious control.
Please note: your body possesses wisdom far beyond that of the intellectual mind! Our aim is to assist not override this intelligence. Ensure you’re thanking your body for supporting you in the best way it knows how before attempting to change the state you’re seeking to access through your breath.
Below I’ll outline a few of my favorite breathwork practices for everyday activities:
Long slow deep breathing: perfect for grounding an overactive Nervous System. To enhance the practice, slow the exhale or add short breath holds at the top of the inhale and bottom of the exhale.
Alternate nostril breathing: start by inhaling through your right nostril, then exhale left. Next, Inhale left, then exhale right. Repeat this pattern for a couple of minutes to access both the left and right hemispheres of your brain. Because this pattern is more complex, it’s a great way to bring your mental attention into the practice, especially if you’re noticing a tendency to “freeze” or disconnect from your body.
Breath of fire: This is a rapid, deep nasal breath pumping at the navel (drawing in powerfully with the exhale and letting the inhale come naturally). Perfect for activating your Nervous System for a burst of activity! For example, to pump yourself up before going to the gym, running a race, or playing a sport. Perform for up to 3 minutes.
Lion’s breath: performed by taking a natural inhalation, then exhaling the breath through the mouth while sticking out the tongue. This is a powerful release for stuck energy of activation or emotion that wants to be expressed rather than grounded out. You only need to perform this breath for 3-5 cycles to experience the benefits.
Let’s keep in touch:
Book your Adjustment
Book Yoga for Nervous System Health at Lizard Yoga
Instagram @Dr.HopeMcLoughlin @IntegrateChiropracticATX