Breath = Life.  Breathing affects the brain and the cardiovascular, respiratory, and gastrointestinal systems through the modulation of autonomic nervous functions.

You can train your respiratory system, just as you can train any other muscle. Breathing Exercises, also called Pranayama, provide fresh oxygen to every power plant (mitochondria) in every cell, which energizes the body. Deep breathing also helps to harmonize the sympathetic and parasympathetic nervous systems. Regular Pranayama practice will expand your capacity to oxygenate through training the muscles in your respiratory system, thereby reducing chronic anxiety. Nose breathing in particular corrects abnormal breathing patterns and puts a positive spin on your entire physiology.

Some breath patterns bring an instant sense of calm alertness (Box Breath), others quickly energize your mind and body (Breath of Fire). Certain other breath patterns flush out the lungs and lymphatic system (Sip-Sip-Exhale), while others address imbalanced function in the autonomic nervous system (Alternate Nostril Breathing).

Physiology of Breathing

Controlled deep breathing can induce relaxation by first bringing in more oxygen, and secondly by expelling more carbon dioxide — which is a cellular waste product, and third by putting pressure on little pressure sensors in the neck and base of skull that modulate the relaxation response.. When your breathing slows and deepens, you feel calm and safe, whether resting or engaged in a pleasant social exchange. In deep breathing, the pressure changes in the thorax stimulation the vagus nerve, which is part of the parasympathetic nervous system, which then induces rest and recuperation, producing a relaxing effect.

Conversely, when your breathing speeds up and becomes shallower you will feel more alert and energized. You are bringing in more oxygen, and this alone brings alertness. Fast and shallow breathing also engages the sympathetic nervous system, which is responsible for the body’s response to stress, is now activated so your heartbeat speeds up, your blood vessels constrict, your body prepares to fight, flee, or freeze.

30-Day Breathing Challenge

Turn your metabolism into a fuel-burning dynamo in only 30-days!  To accept the 30-Day Breathing Challenge, put 5-10 minutes of Breathing Exercises/Pranayama into your agenda at least once, preferably twice a day for the next 30 days. Then set a reminder to alert you of this important self-care routine. Choose any of the following breath work exercises. depending on what you need at the moment: calming, energizing, or harmonizing. When your pranayama reminder sounds, pause what you are doing for the next 5-10 minutes, and engage in your choice of Pranayamas. Simple, and most refreshing!