It is really easy to stay in a slightly stressed state; thanks to big to-do lists, family needs, financial stress, work deadlines and late night technology stimulation. Ideally, we want a balanced nervous system, one that can be stimulated when we need to get something done, but then can relax to rest and repair.
Being in a rested state can regulate heart rate, improve digestion, help to physically relax the muscles, and create a sense of ease in the body and mind. We can access this rested state with tools to stimulate the relaxation response in the body.*
Your breath has a direct affect on the physiological state of the nervous system. Where a shorter or sharper breath can keep you in a state of stress, a longer and deeper breath, can regulate a calmer body and mind.
Try these breath techniques and then sit just for a few minutes in meditation. Come to a comfortable seated position. Gently move your neck and shoulders roll your ankles and wrists to alleviate any surface tension.
Explore the texture, depth, consistency of your breath. How it feels through the nose, the belly, diaphragm and lungs. Notice the pause between the inhale completely full and expanded, and the pause at the base of the exhale, nourished and at ease. Stay curious with your natural breath cycle for a few minutes.
Sama Vritti, Even Count Breath: You can do this one throughout the day when you need to refocus the mind and calm any anxiety in the body. Breathe low into the belly, 4 counts in, 4 counts out. Extend the exhale to count of six or eight to really calm the nervous system.
Nadi Shodhana, Alternate Nostril Breath: When we are healthy, we alternate from right to left dominance approximately 2-3hrs. The autonomic nervous system is responsible for rotating the breath. Anxiety can alter this natural rhythm and causes prolonged right nostril breathing. By changing nostrils on every exhale we bring the stress response back into balance.
Left hand stays on your thigh, use your right hand to control the breath side to side, changing nostrils on each exhale. Thumb seals right nostril, inhale left; ring finger seals left nostril, exhale right, inhale right; seal, exhale left.
Try these breathing techniques the next time you are feeling overwhelmed or anxious and feel the difference in your mind, body and soul.
*https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
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