Fete Lifestyle Magazine March 2022 - Entertainment Issue | Page 68

The relaxation response is the opposite of the fight or flight response. It helps your body recover as the autonomic nervous system returns to normal functioning. The relaxation response of the parasympathetic nervous system can be initiated through breathing exercises and mindfulness techniques that relax your body and mind. With daily practice of deep breathing techniques you can improve your response to stress as well as reduce symptoms of anxiety.

Here are 3 breathing techniques that you can learn today to relax your body's nervous system. These breathing techniques create physiological and mental relaxation.

First, get into a comfortable position, close your eyes, place one hand over your heart and the other hand on your belly. Now breathe in and breathe out. Notice if your breathing is deep or shallow? Are you breathing into your chest or your belly? Notice if you exhale through your nose or mouth? Are you breathing quickly or slowly? The most effective breathing is deep inhaling from your nostrils, breathing into your belly, holding the inhale and slowly exhaling through your mouth.

1.Diaphragmatic breathing or belly breathing is focused on contracting the diaphragm when taking each breath. Just imagine your belly is a balloon that inflates every time you breathe in and deflates when you breathe out. Now inhale for a count of 4, hold for a count of 5 and exhale for a count of 6. Start with 4 full breaths and gradually increase.

2.A visualization technique is to imagine when you breathe in, the air is pure and cleansing and when you breathe out, your body releases all the toxins and stress. You can also give the pure air a color and the stress or tension a different color. For example, as you inhale you see the pure light blue air coming into your body and cleansing it, and while you exhale you see the red stress and tension exiting the mouth and dissipating into the air. Every breath reduces the feeling of tension in your body and fills you with peace.

3.Alternate Nostril Breathing. As you inhale place your finger over your right nostril and only breathe in through your left nostril. As you exhale, switch nostrils and only breathe out through your right nostril. Remember to breathe deeply taking in as much air as you can and releasing slowly, emptying out as much air as you can. Repeat up to five minutes. You can also count your breaths by thinking "one" on the inhale and exhale and "two" on the next inhale and exhale, and so on.

There are many breathing and visualization techniques that can be used to activate your parasympathetic nervous system and train your body to respond differently to perceived stressors, thereby reducing anxiety. By simply bringing your attention to breathing, it will calm your mind from racing and relax your body back to its natural state, grounding you back to the earth. Remember that breathing is essential for life. You are alive because you breathe. Taking 5 minutes throughout your day to Just Breathe can save your life!

Photo Credit Etty Fidele