Your breath can be a powerful tool to regulate your nervous system. Different breathing techniques can create different physiological states in the body, and lead to shifts in mood and energy level. Here are some simple breathing techniques to explore this autumn season:
To relax
4-7-8 Breath
1. Empty your lungs with a long exhale
2. Gently breathe in through your nose for 4 seconds
3. Hold your breath for 7 seconds
4. Purse your lips and steadily, forcefully blow the air out of your mouth, making a "whoosh" sound, for 8 seconds
Repeating these steps up to four times is likely to bring your nervous system into a more restful and relaxing place.
Note: Some folks may not be able to hold their breath, or breathe in and out for this many seconds. If that's the case, feel free to shorten the number of seconds, but keep the ratio the same. For example, you might inhale for 2 seconds, hold your breath for 3.5 seconds, and exhale for 4 seconds.
Simply making your exhale (the out-breath) a few seconds longer than your inhale (the in-breath) sends a message of safety to your body and brain. In this way, lengthening your exhales can relax your nervous system.
To release pent-up energy, get un-stuck, and bring a sense of aliveness into the body
Lion's Breath
1. Take a long, slow inhale through your nose
2. Open your mouth and stick out your tongue, reaching your tongue down toward your chin
3. Exhale forcefully through your mouth, making a "ha" sound, as in a deep sigh.
Bonus - When you stick out your tongue, cross your eyes up toward the center of your forehead. You will be making a silly face, AND releasing lots of energy and tension.
These breathing exercises may have an immediate effect on your nervous system, so pause after you complete each round of the exercise to check in with how you feel. You can continue to use any of these exercises until you feel a shift.
You are invited to book a Somatic Experiencing session to learn more about how to use your breath as a tool for regulation.