Blessings to All,
Last time we discussed anxiety and fear and how we may support our brain shift back in balance for emotional regulation and clarity. Breath work is a self care method that has been well researched for supporting brain balance.
There are countless methods of breath therapy. Research has shown that individuals experiencing anxiety and fear breath shallow and rapid and over time becomes their baseline breath pattern. This circularly adds to many potential mental and physical health conditions. The diaphragm is the most efficient muscle for breathing and your abdominal muscles pushes your diaphragm to increase your exhale of breath
A classical breath technique that has been shown in research to promote emotional regulation is the Nasal Diaphragmatic Breath 2:1. The 2:1 breath means for the exhale to be twice as long as the inhale.
1. Comfortably, sit or lie in a flat position
2. Comfortably, take a slow deep breath in through your nose and fill your abdomen with breath
3. Comfortably, hold your breath for as long as you can
4. Comfortably and slowly release your breath out through your mouth
5. Place an intention to be with your breath and simply and without judgment observe your experience
Consider starting a daily breath discipline. Start out 3 minutes twice a day and build on that to 5 to 10 minutes to 15 to 20 minutes twice a day.
Dr. Donna Grandi Nikander