Deep Breaths
Calm down! Take a deep breath….who has ever said this to you
when you are feeling anxious or stressed out? It is an instinctive response in
humans. The research into deep breathing shows us that the action of the muscle to draw in air has a
direct impact on the heart, causing it to speed up momentarily, and then slow
down as we breathe out. This allows the heart to recover from our agitated
state and normalise heart rhythm. It
helps to lower our blood pressure and functionally resets the autonomic nervous
system.
Adrenaline also causes a raise in heart rate when we are in
a state of “stress”, and whilst this can be productive in certain cases, it is
an uncomfortable feeling when the racing heartbeat happens whilst sitting down
at the desk. By using the deep breathing technique, we are able to control the
effect of this hormone (as well as cortisol) on our system – it is simply a
matter of five deep breaths in the first instance.
Sighing for me is one of my red flags that I am getting a
bit anxious or stressed. By applying the controlled inhalation and exhalation
of the breath, I am able to stop the shallow breathing and help my body return
to a calmer and more focussed state. During lockdown, I sighed a LOT…..and
since then I have tried to include some relaxation and deep breathing exercises
into my Pilates practice.
You don’t need to spend a great deal of time on this to gain
the benefits, although, the research will show that more concentrated segments
of time dedicated to this not only improves your short term reaction to stress
but can provide a longer term solution and resilience. Focus initially on the
movement of air in and out of your body, and then see if you are able to
consciously slow this down – in particular on the out breath. Find somewhere comfortable to do this,
ideally outside if possible.
Take time to calm down – you will see the world with new vigour and energy, your mood lifts, your concentration improves and life feels much better x
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