Aug 21 • General discussion
Breathwork: Another Tool In The Belt
We breathe approximately 632,000,000 times in a lifetime, 21,600 times a day, 15 times a minute*.
Yet, we rarely stop to consider how this affects us every second of every day.
the way you feel in any moment hugely dictates the actions we take, thus the results we get. Ever got mad and regretted your actions? Felt nervous before presentations, or experienced anxiety?
Well, our breath is a tool, one that when consciously harnessed, can be our biggest asset.
It’s all about balance
We all know what it’s like to be stressed and we all know what it’s like to be relaxed. Neither of these states are inherently bad…BUT, the problem is that our brains have not evolved to make us happy; they have evolved to keep us alive. As a result, we find ourselves in this state of stress and overwhelm thanks to the 74 gigabytes of information we process in just one day! That’s equivalent to 16 movies or reading over 200,000 words!
The brake and accelerator of our nervous system
(RPM= Respirations per minute)
When we speed up our rate of respiration (RPM), we press the accelerator and start to ramp up our nervous system into the fight-or-flight response (stress). When we slow down our RPM, we pump the brakes of our nervous system, reducing our heart rate, and creating that feeling of relaxation, facilitating overall bodily maintenance and recovery - hence the term ‘rest and digest’.
Over thousands of years We have evolved for short burst of stress, not hours, days and especially not weeks (Though we’ve all had them) however the rapid change in lifestyle we’ve seen in the last few hundred years has meant we’ve got some catching up to do.
The key Here, isn't avoiding getting triggered, but in how quickly we get back to baseline. Just as we measure physical fitness by how quickly our heart rate comes back down, we should measure our mental fitness the same way - how long does it take for our nervous system to come back into balance.
Finding balance, with just a few mindful minutes
Whether you are sitting on the train, driving in the car, or moments before a big presentation, take 1, 3, or 5 minutes (if you have the luxury)
1. Find where you are breathing from - your chest or belly and actively slow your rate of respiration (RPM).
Breathe softly in through the nose and out through the mouth, perhaps with puckered lips. This further decreases the heart rate and stimulates the vagus nerve, activating the Parasympathetic nervous system. (rest and Digets)
2. Initiate box breathing: 4-4-4-4 for a handful of ‘rounds’: In for 4, hold for 4, out for 4, hold for 4 again, activating the rest and digest response, quieting the mind and bringing you to the present moment.
These are just a few ways of coming back to centre. Nothing fancy, just focused attention and counting - something we can all do!
Conscious Breathing
Try catching yourself during the day and notice your breath again. Ask yourself:
- Where am I breathing from? Nose/mouth?
- How quickly? Fast/slow?
- Where is the breath moving? Belly/chest?
If we breathe the ‘right way’ through our nose which filters, humidifies the air and promotes belly breathing , we'll find ourselves more centred, more relaxed, and most importantly, more aware of what is going on around and inside of us.
From this place we get to decide how it is we are going to respond to the world and the meanings we assign to exterior events, helping us find balance and regulation in a world full on of noise.
For networking opportunities, and to see how we could work together, Drop me a message
*These numbers will vary largely based on your Rate of respiration.
A ideal rate of respiration is around 6-9 Breaths per minute. (one respiration 1cycle of breath in and out)
In for a count of five out for count of 5 = 5 breaths per minute.
0
0 comments
Breathwork: Another Tool In The Belt
powered by
skool.com/breath-with-ben-9032
From where you are to where you want to be! this group supports students to be happier, achieve more, and spark change that lasts.
Suggested communities
Powered by