Breathing to Calm Down

Take a moment to breathe in deeply and breathe out fully.  Most people don’t pay much attention to this essential component of living.   Yet, the breath is perpetually with us, providing information to the brain and the body.  

The breath interacts with the autonomic nervous system, which is composed of two parts: the sympathetic nervous system and the parasympathetic nervous system.  The sympathetic nervous system activates the body; it is sometimes referred to as the “fight, flight, freeze” system.  When the brain registers danger, whether real or perceived, it sends messages to the sympathetic nervous system to prepare for action: increase heart rate, breathe shallower, etc.  Alternatively, when someone is relaxed, the parasympathetic nervous system is activated; sometimes called the “rest and digest” system.  When the brain registers absence of danger, it sends messages to the body to slow down the heart rate, deepen breathing, etc.

Since the breath is a function we can regulate, there is a simple technique that can be used to engage the parasympathetic nervous system and help the brain and body calm down.  This can be especially useful if you’re feeling anxious, overwhelmed or stressed.  The instructions are written below.  You may want to read through the text before trying it out or practice as your read. 

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