Breath control equals emotional mastery

Have you ever noticed how your breath changes when you’re stressed, anxious, or angry? It quickens, becomes shallow, and feels almost out of control. Well, it turns out there’s a fascinating connection between our breath and our nervous system. By understanding this connection, we can tap into the power of breath control to calm our nerves, master our emotional reactions, and navigate life’s challenges with ease. In this blog post, we’ll explore how the nervous system is intricately linked to the breath and how we can harness its potential to achieve emotional balance. So take a deep breath, relax, and let’s dive in!

The Breath-Nervous System Connection

To comprehend the profound impact of breath on our nervous system, we need to understand the two primary aspects involved: the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is responsible for our “fight-or-flight” response, activating in times of stress or danger. On the other hand, the parasympathetic nervous system promotes relaxation, often referred to as the “rest-and-digest” mode. There is a third part of our autonomic nervous system that is just starting to gain recognition due to the Polyvagal Theory by Stephen W. Porges. I will dive deeper into this with another article, just know that I’m currently doing a remarkable course with him and can’t wait to tell you more about it soon!

Interestingly, the breath acts as a bridge between the two parts of our autonomic nervous systems. When we’re stressed or anxious, our breath becomes shallow and rapid, signaling the sympathetic nervous system to kick into gear. The effect of this fast and rapid breathing are getting us ready to survive, but are also constantly stimulate in our fast paced society: Chronic stress is the result. 8 of 10 types of cancer killing hundreds of thousands of people around the globe every year occur in organs that are cut off optimal blood flow when the body is stressed, meaning in a sympathetic state. These effects collectively prepare the body for fight-or-flight responses, enabling us to respond quickly and effectively to perceived threats or stressful situations.

Conversely, slow and deep breaths activate the parasympathetic nervous system, triggering a relaxation response. In this state of relaxation, digestion and detox gets prioritized. The body takes time to heal, to rest and to retreat. Careful, though, because and overly active parasympathetic nervous system also shows connection to depression. The two polarities are meant to be balanced and used wise fully.

The sympathetic nervous system

• Increased heart rate: The sympathetic nervous system triggers the release of adrenaline, causing the heart rate to accelerate. This prepares the body for action during times of stress or danger.
• Elevated blood pressure: The release of adrenaline constricts blood vessels, leading to increased blood pressure. This helps redirect blood flow to vital organs and muscles.
• Dilated pupils: The sympathetic nervous system causes the pupils to dilate, allowing more light to enter the eyes and enhancing visual sensitivity.
• Bronchodilation: The airways in the lungs expand due to the relaxation of smooth muscles, allowing for increased oxygen intake.
• Increased glucose production: The sympathetic system stimulates the liver to release stored glucose into the bloodstream, providing an energy boost during stressful situations.
• Suppressed digestion: The sympathetic response inhibits digestive processes, diverting energy away from non-essential functions to support the body’s immediate needs.
• Sweating: Activation of sweat glands is a common response to sympathetic stimulation. Sweating helps regulate body temperature and prepares the body for physical exertion.
• Enhanced mental alertness: The sympathetic system heightens mental alertness and focus, improving reaction times and cognitive performance.
• Inhibited immune response: Prolonged activation of the sympathetic nervous system can suppress the immune system, making the body more susceptible to infections and illnesses.
• Increased muscle tension: The sympathetic response leads to the contraction of skeletal muscles, preparing the body for physical activity or self-defense.

The parasympathetic nervous system

• Decreased heart rate: The parasympathetic system slows down the heart rate, promoting relaxation and a sense of calm.
• Lowered blood pressure: Parasympathetic stimulation causes blood vessels to relax, reducing resistance and lowering blood pressure.
• Constricted pupils: The parasympathetic response leads to the constriction of the pupils, helping to protect the eyes from excessive light.
• Bronchoconstriction: The airways in the lungs narrow due to the contraction of smooth muscles, promoting efficient air exchange and regulation.
• Stimulated digestion: The parasympathetic system stimulates digestion by increasing the secretion of digestive enzymes, enhancing nutrient absorption and gut motility.
• Constriction of blood vessels in the skin: The parasympathetic response reduces blood flow to the skin, resulting in cooler skin temperature.
• Normalized glucose metabolism: The parasympathetic system promotes insulin release, helping to regulate blood sugar levels and maintain energy balance.
• Promoted relaxation and restorative processes: Parasympathetic activation supports restful activities such as sleep, digestion, and tissue repair.
• Increased salivation and tear production: Parasympathetic stimulation leads to increased production of saliva and tears, aiding in digestion and eye lubrication.
• Enhanced immune response: The parasympathetic system supports immune function by reducing inflammation and promoting healing processes.

Why Our Emotions are Tied to the Way We Breathe

This connection in between the different parts of our nervous system demonstrates how we can use breath control to influence our emotional state. Emotions and breath share a fascinating relationship. Just as our emotions can influence our breathing patterns, altering our breath can directly impact our emotional state. This connection stems from the physiological changes that occur when we alter our breath. When we take slow, deep breaths, our heart rate slows, blood pressure decreases, and stress hormone levels decrease. These changes create a ripple effect, calming our mind and soothing our emotions. Moreover, the breath also serves as a powerful tool for self-regulation. By consciously controlling our breath, we can influence the autonomic nervous system, which governs our involuntary bodily functions. This means that we have the ability to modulate our emotional reactions by simply adjusting our breath.

Mastering Emotional Reactions with Breath Control

Now that we understand the science behind the breath-nervous system connection, let’s explore practical techniques to master our emotional reactions using breath control. Here are a few simple yet effective methods:

1. Box Breathing: Imagine drawing a square in your mind. Inhale for a count of four, hold the breath for four counts, exhale for four counts, and again hold for four counts. Repeat this process several times. This technique helps synchronize your breath, calms the mind, and promotes relaxation.
2. Deep Belly Breathing: Sit or lie down in a comfortable position. Place one hand on your belly and the other on your chest. Take a slow, deep breath through your nose, allowing your belly to rise. Exhale gently through your mouth, feeling your belly sink back down. Focus on the sensation of your breath, gradually slowing it down. This technique helps activate the parasympathetic nervous system, inducing a sense of tranquility.
3. 4-7-8 Breathing: This technique, popularized by Dr. Andrew Weil, involves inhaling for a count of four, holding the breath for a count of seven, and exhaling slowly for a count of eight. Repeat this pattern four to eight times. By extending the exhalation, you stimulate the relaxation response and release tension.
4. Alternate Nostril Breathing: Close your right nostril with your right thumb and inhale through your left nostril. Then close your left nostril with your ring finger and exhale through your right nostril. Inhale through the right nostril, close it, and exhale through the left nostril. Repeat this cycle for a few minutes, alternating nostrils. This technique balances the flow of energy in the body and promotes mental clarity.

By incorporating these breathing techniques into your daily routine, you can train your nervous system to respond more effectively to emotional triggers. Over time, you’ll find that you have greater control over your emotional reactions, allowing you to navigate life’s challenges with grace and composure.

Use breath control for emotional balance

The breath is an extraordinary tool for emotional mastery. By understanding the connection between the nervous system and breath, we can harness the power of breath control to influence our emotional state positively. Through techniques like box breathing, deep belly breathing, 4-7-8 breathing, and alternate nostril breathing, we can activate the parasympathetic nervous system, reduce stress, and regain control over our emotional reactions. So the next time you find yourself overwhelmed by stress or emotions, remember to take a moment, pause, and breathe. Allow the simple act of conscious breathing to bring you back to a place of calm and clarity. With each intentional breath, you empower yourself to master your emotions, leading to a more fulfilling and harmonious life.

Embrace the transformative power of breath control and let your emotions flow with the rhythm of your breath. It’s time to take a deep breath and begin your journey towards emotional balance and well-being! At the beginning of July, there will be a Transformational Breath Introduction workshop in Bali and in August, I will be teaching a Breathwork retreat in Germany – I can’t wait to see you there ❤️