The Power of Your Breath

Have you ever noticed sometimes that you hold your breath? Or maybe breathe shallowly? This is a physiological reaction to stress and unwanted emotions. Shallow breathing keeps us in a stressed fight, flight or freeze mode, also known as a sympathetic dominant state. Instead of helping us cope with stress and emotions, it keeps them locked inside, where they only build up and get worse.

Deep breathing does the opposite. It acts like the waves in the ocean. Stress comes in, stress goes out. Thoughts come in, thoughts go out. Emotions come in, emotions go out. By allowing for this natural flow to occur, we become more present in the moment. We experience life more fully, and help bring our mind-body being into a greater state of health and well-being.

This is no hokey-pokey new age thing. Research has proven the physiological benefits of deep breathing, including:

Prevents physiological damage from chronic stress.
Regulates cortisol levels and hormones.
Alters gene expression involved in immune function, energy metabolism and insulin secretion.
Stimulates the secretion of Acetylcholine, which helps decrease feelings of anxiety and depression
Lowers blood pressure, heart rate and helps decrease risk of stroke and aneurysms
Increases brain size. Research shows a thickening in the gray matter of the brain (which normally becomes thinner as we age) in those who practice deep breathing or meditation over time.

Take a Deep Breath

Are you down? Let’s give it a go! These benefits only work if you do the practice.

Place one hand over your diaphragm. On the inhale, breathe in and feel your belly expanding like you’re filling up a balloon. You should feel your hand moving out a couple of inches. Hold the breathe for a few seconds. On the exhale, breathe out, and let your belly recede back in. You should feel your hand moving back in towards your body.
That’s it! So simple yet so profound.

Deep breathing is the number one tool I teach to everyone I work with. Whether you’re looking for a calmer, more present, grounded everyday life, improved performance, better relationships, physical health, or spiritual connection, your breath is the first step. I give a thorough explanation and demonstration in my course Breath, The Key to Life if you’d like more detail.

Daily Practice

Consistent practice is the only way to fully integrate deep breathing in your daily life. Start by practicing 10 minutes a day. It can be at night before you go to bed or at any other time of the day that is convenient.
Try to increase your awareness of your breathing during the day when you are involved in your daily activities. You can take a few deep breaths while you’re stuck at a stoplight, in line at the supermarket, or any time you feel stressed or out of balance.