Today, let's dive into a topic that's close to my heart and can truly make a difference in your daily life: the incredible impact of breathing on your mental health. As a busy mum juggling countless tasks and responsibilities, taking a moment to focus on your breath might seem like a luxury you can't afford. However, the truth is, incorporating simple breathing techniques into your routine can be a game-changer, helping you navigate the ups and downs of motherhood with more ease and grace.
You may be wondering, how can something as basic as breathing make a difference in my mental health? Well, let's start by understanding the connection between our breath and our brain. When we're stressed or anxious, our sympathetic nervous system goes into overdrive, triggering the "fight or flight" response. This can lead to shallow, rapid breathing, which in turn signals to our brain that we're in danger, perpetuating the cycle of stress and anxiety.
But here's the good news: by consciously slowing down and deepening our breath, we can activate the parasympathetic nervous system, also known as the "rest and digest" response. This helps to calm the mind and body, reducing stress and anxiety levels. Think of it like an emergency override, or a get out of gaol free card. Not only will it help you in the moment, the more you do it, the better you will be able to regulate your feelings and the calmer you will feel every day, like a bank balance that slowly builds with daily contributions.
Don't believe me? Studies have shown that regular practice of deep breathing techniques can have a profound impact on mental health. One study, published in the Journal of Psychiatric Research, found that deep breathing exercises can significantly reduce symptoms of anxiety and depression in women. Another study, conducted by researchers at Harvard Medical School, discovered that deep breathing can actually change the brain's physiology, increasing activity in areas associated with emotional regulation and reducing activity in areas linked to stress and anxiety.
So, how can you incorporate these powerful breathing techniques into your busy schedule? Here are a few simple practices you can try (our free tool on our website also shares some more you can print out and keep).
Deep Belly Breathing: Find a quiet moment, sit or lie down comfortably, and place one hand on your chest and the other on your belly. Take a deep breath in through your nose, allowing your belly to rise as you fill your lungs with air. Then, exhale slowly through your mouth, feeling your belly fall. Repeat this several times, focusing on the rise and fall of your belly.
4-7-8 Breath: This technique, popularized by Dr. Andrew Weil, is great for quickly calming the mind. Inhale through your nose for a count of 4, hold your breath for a count of 7, and then exhale slowly through your mouth for a count of 8. Repeat this cycle a few times, allowing yourself to relax more deeply with each breath.
Morning Breathing Routine: Start your day with a few minutes of gentle stretching followed by some deep breathing as you lie in bed, before you reach out to check your phone. Try to tense and relax your muscles as you breathe in, hold and out. This can help you feel more grounded and centered as you begin your day, setting a positive tone for the hours ahead.
Mindful Breathing: Throughout the day, take a few moments to pause and simply focus on your breath. Notice the sensation of the air entering and leaving your nostrils, the rise and fall of your chest or belly. This can help bring you into the present moment and reduce feelings of overwhelm.
Remember, incorporating these breathing techniques into your daily routine doesn't have to take up a lot of time. Even just a few minutes a day can make a difference. So, next time you're feeling stressed or overwhelmed, take a deep breath and give yourself the gift of calmness and clarity. If the troublesome thoughts come up again, just repeat the process. The more you do it, the easier it will become.
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