Breathing to the Rescue!

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We all know that breathing is a required action to stay alive, but did you know it can be important HOW you breathe? Scientific America published an article explaining how the sympathetic and parasympathetic systems react to our breathing which directly impacts your mood. 
      
Everyone knows that emotions affect the body. When you are happy, for instance, the corners of your mouth turn up automatically, and the edges of your eyes crinkle in a characteristic expression. Similarly, when you are feeling calm and safe, at rest, or engaged in a pleasant social exchange, your breathing slows and deepens. You are under the influence of the parasympathetic nervous system, which produces a relaxing effect. Conversely, when you are feeling frightened, in pain, or tense and uncomfortable, your breathing speeds up and becomes shallower. The sympathetic nervous system, which is responsible for the body’s various reactions to stress, is now activated. Less well known is that the effects also occur in the opposite direction: the state of the body affects emotions. Studies show that when your face smiles, your brain reacts in kind—you experience more pleasant emotions. Breathing, in particular, has a special power over the mind.
     
When should I do this? The best time to apply slow-breathing techniques? One is during occasional episodes of stress—for example, before taking an exam or competing in a sporting event.  Practice the techniques with regularity during the day, during breaks, or at moments of transition between two activities: you simply stop to adjust your posture and allow yourself a few minutes of quiet breathing. Practice them as part of your sleep routine to help with insomnia and improve the quality of sleep. 
    
 What breathing techniques are they talking about? Two commonly known are:
-   “365 method”: at least three times a day, breathe at a rhythm of six cycles per minute (five seconds inhaling, five seconds exhaling) for five minutes. And do it every day, 365 days a year. 
-   Box Breathing: 1 slowly exhale to empty your lungs 2 Inhale slowly and deeply through your nose to the count of four. In this step, count to four very slowly in your head. Feel the air fill your lungs, one section at a time until your lungs are completely full and the air moves into your abdomen. 3 Hold your breath for another slow count of four. 4 Exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen. Be conscious of the feeling of the air leaving your lungs. 5 Hold your breath for the same slow count of four before repeating this process. Here is the entire article including a guided video for Box Breathing.  
- Here are 10 more breathing techniques including how each affects your physiology and how to do them. 
    
 Why again is how I am breathing so important? Slow-breathing techniques may help manage chronic anxiety and insomnia when practiced regularly. Breathing exercises also help to counter the accumulation of minor physical tension associated with stress. Some studies even suggest that in addition to providing immediate relief, regular breathing exercises can make permanent changes in the brain circuits defending your body against stress and improve your immune system. 

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