Photo Courtesy of AR Outreach Specialist and Coach, Emily Palmer
Just Breathe
Take a moment to find your center before reading. As an experiential organization, we always encourage the doing in order to reap the rewards. Find a comfortable seat, turn off any distractions, allow your eyes to gently close, and breathe. Notice the pace of your breathing, allowing thoughts to simply come and go, quieting the mind as you pause. Take a moment. How do you feel?
The Power of Breath
The breath can be a powerful tool and there are certain practices we can access at any time to tune in. These methods can be self-directed and used freely at any given moment. Nature-based mental health wisdom and tools are a core part of the AR approach and allow us to tap into timeless ancestral wisdom and skillfulness. These methodologies can be applied in various settings and may be especially impactful in nature settings. Away from tech, zooms, and highways, we have the chance slow down, notice, observe, and activate deeper awareness. We are adding simple practices to the AR Field Notes section of the website, to nourish and nurture.
What is the Autonimic Nervous System?
The autonomic nervous system (ANS) is a key component of the human nervous system that is comprised of the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is our body’s first-responder, initiating what is often called the “fight or flight” response. Fear, trauma, danger, or other stress-inducing situations trigger the autonomic nervous system, causing pupil dilation, increased heart rate to ensure necessary parts of the body are oxygenated, and spiking the hormone, cortisol. The parasympathetic nervous system is coined as the “rest and digest” mode that conserves our energy through slowing the breathing, blood pressure, and heart rate.
The autonomic nervous system regulates bodily functions, influencing all areas of our experience. In particular, the parasympathetic nervous system is vital for restoration and a critical component of self-regulation, especially when it comes to stress management and mental health. In our culture today, research shows that we often get stuck in the sympathetic nervous system, as attention bounces around like a pinball, responding and reacting to every text, email, call. On a deeper level, unresolved trauma, increased stress, depression, substance use, and alcoholism can all play a significant role in the diminished capacity for the “rest and digest” response that promotes everything from healthy bowel movements to better sleep and balanced sex lives.
The Overactive Sympathetic Nervous System
An overactive sympathetic nervous system can lead to health problems. Research shows that when we get stuck in this anxious “fight or flight” response, we are at greater risk of cardiovascular disease and even sudden death. Often, those who’ve undergone systemic abuse, physical violence, or childhood trauma, struggle to escape the reactionary cycle and can eventually end up suffering mentally and physically, negatively influenced by the day-to-day world. Constant dwelling in the stress response taxes our resilience, decreases cognitive capacity, and diminishes our quality of life. This is no way to live.
The parasympathetic system is a source of nourishment, engaging the vagus nerve, providing soothing, comfort, and grounding for those who struggle to find calm. There are numerous ways to tap into the parasympathetic nervous system—breathing is one powerful method.
What is Parasympathetic Breathing?
Parasympathetic breathing consists of various types of breath practice that support self-regulation any time it’s warranted. Through vagal nerve stimulation, simple, measured breath patterns can slow repeated, circular thought patterns or rumination, calm the mind, and ease the body.
Breath Work and Mental Health
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Research shows that specific breathing styles can create specific effects, depending on various factors.
We experience many positive benefits from intentional breath work. These results can be amplified when we are outside, away from the disruptions of technology. Studies reveal that we reap multiple physiological and psychological benefits when we engage in structured breathing methods. This includes slower breathing overall and a calmer state of mind. Throughout our days, we are often moving quickly, overthinking, responding to external stimuli, and not necessarily conscious of respiration so conscious breathing is highly beneficial.
The Pharmacy Within
At any given moment, we can access the potential to shift the way we’re feeling without a drug, drink, or any external mechanism. The different ways to activate our internal capacity for self-soothing, self-stimulating, or regulating emotions, are grounded in physiology. We sometimes forget that whatever we ingest to modify mood is merely activating an internal process, but the reminder is empowering. There is something deeply profound about creating these types of experiences for ourselves, without a drug. We are carving out space and time for self-care, personal presence, and these subtle actions build esteem and regard. This is an investment in mental health.
How to Breathe
You’d think we know how to breathe—and, of course, we do—but there is a wealth of states available to us within that can calm, soothe, energize, uplift, and restore. This the pharmacy within. Various approaches can be applied anywhere, by simply slowing down. Once we notice, we can focus our attention on the breath and apply a recommended pace to produce a desired outcome. Specifically when it comes to activating the parasympathetic nervous system (PNS), paced breathing signals to the brain that we are safe, setting relaxing and restorative processes into motion. This means we can become calmer, perhaps mellower, and can access critical areas of the brain that influence cognitive capacity, memory, and resilience. These are ares we all seek to lean on, especially during times of heightened stress or anxiety.
When we start to master our state of mind without relying on external tools, we can excel. This is part of why time in nature is such a powerful intervention in mental health and substance use struggles. We’re learning to be present in the moment and problem-solve in real time. In addition, we are increasing self-esteem by rising to challenges.
“I found climbing in early recovery… It was an experience that allowed me to connect deeper to myself. The practice was to be in my breath, to focus on my movement, to cope with my stresses and learn how to not let them affect every fiber of my being. I could breathe and move freely despite anything going on. This practice serves me daily”—Nathan Bennick, AR National Field Director
Breath Practices to Relax the Mind
Below are some approaches for slowing racing thoughts or fearful states. The gist is to slow things down and make sure we are breathing into the lower belly. Sometimes, it will be obvious you’re in a heightened state, such as on a plane experiencing significant turbulence, or prepping to embark on an adventure that pushes beyond limits. These moments are perfect for PNS breathing.
Parasympathetic Breath Work
Parasympathetic breathing is used to stimulate the vagus nerve and help the system relax, even during acute stress. Studies show that parasympathetic breath practice can result in a greater sense of stability. Here is a parasympathetic breath work exercise:
AR National Field Director, Nathan Bennick, in the Rockies
Find a spot where you can be still, ideally in nature.
Turn off alerts and distractions and create space to be here now.
Observe how you’re feeling, accepting whatever state you may be experiencing with openness and compassion.
Close your eyes and begin to breathe.
Inhale through the nose to the count of four.
Exhale through the mouth to the count of eight.
Continue this exercise for five minutes, or longer if time permits, keeping track of the sensations that arise, and giving yourself the chance to activate the results.
As the practice unfolds, if you get distracted, gently guide yourself back to mindful awareness of the breath.
After a five-minute (or longer) window, slowly bring your senses back to the day and release from the practice when ready. Notice how you’re feeling. The mind may be calmer, with less rumination. Perhaps the shoulders lowered a bit.
What is Box Breath?
Another impactful breath practice is the box breath. This structured breathing, often used by military and first responders, has a similar affect to the extended exhale. The approach is similar as well, but involves pausing between each inhalation or exhalation. Inhale for 4 seconds, pause for 4 seconds, exhale for 4 seconds, and pause for 4 seconds. We use the word pause, rather than hold, to alleviate any tension that may arise. Either one of these practices is a great place to start if your new to breath work.
Another modality that is helpful is diaphragmatic breathing, also called belly breathing. Deep inhales into the belly contract the diaphragm down which creates space for more air to travel into the lungs and increase our oxygen supply while potentially lowering blood pressure.
Diaphragmatic Breathing Practice
Diaphragmatic breathing is another method to initiate a relaxation response, while also accessing deeper muscle activation to strengthen the core, expand lung capacity, and potentially benefit sleep patterns. One study demonstrates a marked affect on cognition and memory, demonstrating diaphragmatic breathing can improve “cognitive performance and reduce negative subjective and physiological consequences of stress in healthy adults”.
Place one hand on your chest and the other on your belly, below your ribs
Breathe in slowly through your nose filling your lower belly. The belly should move and expand, while the chest remains in place, hand unmoved.
Exhale slowly, through pursed lips, as though you’re blowing out a candle.
Repeat as desired, practicing for five to 10 minutes.
For some of us, discovering these methods is like finding buried treasure. The value is immeasurable for mitigating high stress moments and engaging in self-care. Initiating these modalities is easy to do, as we can use them in many different settings and situations. May these practices benefit you.
SOURCES
Front Psychol. 2017 Jun 6;8:874. doi: 10.3389/fpsyg.2017.00874: The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults; Xiao Ma 1,2, et al.
Ment Ill 2018 May 16;10(1):7669. doi: 10.4081/mi.2018.7669 The relaxation effect of prolonged expiratory breathing Teruhisa Komori
Curr Hypertens Rep. 2023 Apr 14;25(7):107–116. doi: 10.1007/s11906-023-01235-7 Neurogenic Background for Emotional Stress-Associated Hypertension Marco Antônio Peliky Fontes
Harvard Health October 1, 2023 Try this: Take a tactical breather October 1, 2023 Matthew Solan, Executive Editor, Harvard Men's Health Watch