“Don’t Stress. Take it easy and BREATHE”

Relax. Don't stress. Don’t you hate when you hear these words during your most stress-filled moments? I know I do. But it’s a common flaw in most of us when we are under a lot of pressure that we forget about our breathing technique. Throughout all the chaos we have in our busy lives, we must always remember the secret for relief, to take a moment and breathe.

“Whether you are currently exercising or not, think about how your routine could be enriched by paying more attention to your breath. Mindful exercise that synchronizes movement and breath has the power to change more than how you look.”

Exercise, especially aerobics, is a great way to give your heart a good workout. “It increases your heart rate and forces your lungs to receive more oxygen and expel carbon dioxide. The oxygen is then dispersed to your cells throughout the body! Deep breathing expands your diaphragm and expands the lungs air pockets invoking a relaxation response,” says Marcelle Pick OB/GYN NP.

Richard Brown, MD and Patricia Gerbarg, MD reported that “yogic deep-breathing techniques were extremely effective in handling depression, anxiety, and stress-related disorders. These techniques can serve as an excellent adjunct to conventional medical treatment — or in some cases as a suitable substitute — in treating myriad psychological disorders, as well as eating disorders and obesity.”

Deep breathing is the fastest way for you to trigger the parasympathetic nervous system also known as the relaxation response. Further reviews have shown that yogic breathing may affect the stress response system and calm the mind and body.  The sympathetic nervous system is stimulated in times of stress and anxiety. It controls your fight or flight response, including spikes in cortisol and adrenaline that can be damaging when they persist too long. “Stress depletes the body of nutrients and destabilizes brain and endocrine chemistry. Depression, muscle tension and pain, insulin sensitivity, GI issues, insomnia, and adrenal fatigue among scores of other conditions are all related to an overworked sympathetic nervous system.” What counteracts this mechanism? The parasympathetic nervous system counteracts it!

“When someone is frightened or stressed, they tend to hold their breath or take rapid, shallow breaths. The heart pounds and muscles clench as the adrenaline kicks in. When the stressor is resolved, they let out a deep breath, signaling the brain that everything is okay again. If deep breathing continues, the heart rate decreases, the lungs expand, the muscles relax, and equilibrium is restored.”

So seriously, take a chill pill! Sit back, relax, and breathe!

XoXo,

Rebecca