Beyond Words

I was reading one of James Clear’s recent “3 Ideas, 2 Quotes, and 1 Question” emails and one of the ideas hit me. You could say it took my breath away.

One of Clear’s ideas was to give yourself an instant gift: just breathe. He suggested you close your eyes for 60 seconds…right now…and just breathe. Try it. I’ll wait…

It’s crazy how just stopping and breathing can give you strength and give you relief. Don’t just take it from me, take it from science.

It’s true, breathwork is a science-backed route to relief from multiple modern ailments. The science of breathing and how embracing the art of breathwork can bring you the peace and calm you crave, even in the most hectic of moments.

I kinda know this for a fact and it’s all because of one little bracelet. When my mom recently passed away, I got a package in the mail from a special friend of mine. In it was one of those beaded bracelets with a word on it (ala Swifties). I couldn’t see the word right away but was expecting something along the lines of “comfort” or “strength” but when I read it, it had the word “breathe” on it. I teared up and thought “what a perfect word!” It’s a simple bracelet that’s much more special to me than any designer piece.

But I digress…

So, what exactly is “breathwork?” Breathwork refers to breathing techniques that intentionally channel and focus on the breath. For thousands of years, various Eastern medicine practices have employed breathing techniques to calm the body and the mind and the breath of God is mentioned many times throughout the Bible in both the Old Testament and New Testament referring to everything from creation to the Holy Spirit.

Think about it; breathing and breathing right is often the key to childbirth, yoga, Pilates, sleep therapy, exercise, and stress relief. Evidence is clear that if you’re feeling anxious, angry, frustrated, worried, or disappointed, relief can come just by taking a few slow, deep breaths.

We all know that breathing sustains life and that it’s one of our body’s natural acts, but do we know that intentional breathing is a powerful tool for enhancing physical, mental, and emotional well-being? In short, proper breathwork techniques can improve lung capacity and heart health, increase oxygen intake, and can also boost immune function, lower blood pressure, enhance endurance, help manage overwhelming emotions, and even aid in pain management as it promotes the release of natural endorphins.

All of this is of course great, but what’s equally great is that breathing doesn’t require any costly or fancy equipment or classes. All one needs to do is take a big belly breath! Doing so can actually help you calm down and maybe even make you feel better. James Nestor, author of “Breath: The New Science of a Lost Art,” told “Good Housekeeping” that “The way you breathe affects anxiety and anxiety affects how you breathe.” Makes perfect sense, right?

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It’s all well and good that western science has now embraced this lost art, proving that perhaps yogis were right all along. My beloved yoga instructor is always reminding class to take a big breath in and a big breath out, often using the “in through the nose out through the mouth” method and it usually is followed by a sense of calm and centering.

Come to find out proper breathing can also lower heart rates and help in digestion. Research also show that slowing down your breathing changes the neurological signals you’re sending to your brain, which influence emotions, thoughts, and behaviors.

“Good Housekeeping” points out that all of this can come in handy when dealing with some of the gloom and doom that we are currently inundated with. A most tragic of “last breaths” hit us full force a few weeks ago, causing anxiety and worry, but by merely breathing (and not watching so much news and social media!) we can dial it all down. In fact, certain intentional controlled breathing techniques do the opposite of what adrenaline does…they slow the heart rate down. The practice can also lead to gratitude, as it’s been said that a mere 45 seconds of deep breathing can enhance your appreciation of your surroundings.

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One of the more popular intentional breathing techniques is called “Box Breathing.” In short, this 4-4-4-4 breathing has you breathe in through your nose for a count of four, hold your breath for a count of four, exhale for a count of four, and remain empty of breath for a count of four. Repeat until you feel centered. As with anything, always do so with care if you have health problems and consult your physician. In the meantime, just breathe!

Benefits of Deep Breathing

Deep breathing can provide numerous benefits in various situations. Here are some key examples:

STRESS MANAGEMENT

Calms the Nervous System: Deep breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress hormones.

Reduces Anxiety: It helps manage anxiety by slowing down the heart rate and lowering blood pressure.

PHYSICAL HEALTH

Improves Lung Function: Deep breathing enhances lung capacity and efficiency, allowing for better oxygen exchange.

Boosts Immune System: It can strengthen the immune response by increasing oxygen levels in the blood.

MENTAL CLARITY

Enhances Focus: Taking deep breaths can improve concentration and mental clarity, making it easier to tackle tasks.

Promotes Calmness: It helps shift the mind from a state of panic or agitation to one of calm and focus.

SLEEP IMPROVEMENT

Facilitates Relaxation: Practicing deep breathing before bed can help ease the transition into sleep, promoting better rest.

Reduces Insomnia Symptoms: It can be a useful tool for those struggling with insomnia, helping to calm the mind and body.

PAIN MANAGEMENT

Alleviates Discomfort: Deep breathing can help manage pain by promoting relaxation and reducing tension in the body.

Triggers Endorphin Release: It encourages the release of endorphins, which can enhance feelings of well-being.

PHYSICAL ACTIVITY

Enhances Performance: Deep breathing techniques can improve endurance and performance during physical activities by maximizing oxygen intake.

Supports Recovery: It aids in recovery post-exercise by promoting relaxation and reducing muscle tension.

Other Natural Stress Reducers

Breathwork is just one way to find your Zen. Here are some additional ways to do so naturally:

Take a hike. Actually, just a walk will do, as research shows even a 10-minute walk has benefits and can actually lower anxiety.

Get out. Exposure to nature and being outside has been linked to improved attention span, lower stress levels, and better mood.

Be thankful. As mentioned with breathwork, which can increase thankfulness, the opposite holds true in that practicing gratitude can help relieve stress and anxiety by putting things in perspective.

Stretch it out. Loosen up those muscles and relieve some of those aches and pains. Doing so for just 10 minutes a day has shown to help people feel less anxious.

Be crafty. As in arts and crafts. Studies show that drawing, pottery making, knitting, cross-stitching, puzzles, and other similar activities can significantly reduce anxiety. Perhaps the best part? You don’t even have to be good at them!

Pet a pet. As I’ve written again and again, simply petting a dog improves mood and relieves stress all while lowering cortisol levels. They’re not called “man’s best friend” for nothing.

Be a bird brain. It may sound crazy, but recent research shows that hearing or even seeing birds can make people feel calmer.

Tune out. It goes without saying to tune out of news cycles some, but also tune the tunes up. Music makes people often feel good and if you decide to dance to that music, symptoms of depression may decrease and feelings of well-being may increase.

Just say no. Sometimes saying “no” to something feels a whole lot better than always saying “yes.” I’m big on asking myself “What will you regret more: saying yes or saying no?” It’s ok to not have a calendar full of commitments and to allow yourself some you time to recharge and regroup.

Sniff away. Grab you some fresh lavender and sniff away as numerous studies show the calming power of lavender. Use lavender oil in a diffuser or put a few drops on a towel and just breathe it all in.