Breath Work
Intentional, Deep Breathing
Pranayama is the ancient Indian practice of breath regulation. This is one of the most powerful healing practices and a central component of yoga and meditation. Breath work is an amazing, non-pharmaceutical means of addressing stress, depression, anxiety, trauma, and PTSD. But how?
The automatic functions of our body are controlled by our autonomic nervous system (ANS). These functions include heart rate (and its beating), digestion, pupil dialation, and breathing. The two branches of the ANS are the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is responsible to our “fight or flight” response, while our parasympathetic nervous system is responsible for our “rest and digest” response. The vagus nerve is a key part of our parasympathetic nervous system. It influences our breathing, digestive function and heart rate, all of which can have a huge impact on our mental health. Deep, slow breathing stimulates the vagus nerve and lowers the heart rate, “tricking” our bodies out of the “fight or flight” stress response.
One study at Stanford University found that breathing exercises dramatically decreased PTSD in veterans, and the effects of a weeklong workshop practicing the techniques remained a year later, suggesting lasting impact from this type of treatment. (Brooke Donald, Emma Seppala)
Benefits of intentional, deep breathing include:
Increased focus and energy
Feeling of calm and sense of peace
Non-reactiveness, better able to manage stress
Increased oxygen levels in the body
Lowerred blood pressure
Decrease in pain sensitivity
Increased immune function
“By developing an understanding of the workings of your vagus nerve, you may find it possible to work with your nervous system rather than feel trapped when it works against you.”