Just Breathe
"Just Breathe" is a classic Pearl Jam tune… a great song! It’s also a mantra in yoga.
Breathing is foundational; it happens Both subconsciously and unconsciously. Breathing influences overall well-being, our mental state and physical health. In yoga, the practice of mindful breathing connects us deeply to the present moment, offering a powerful tool for grounding and rejuvenation.
In yoga, we focus on the connection between breath, body, and mind, or pranayama. The simple act of taking a deep, mindful breath triggers the parasympathetic nervous system, helping to reduce stress and encourage relaxation. This deep connection supports both physical movement and mental clarity. When we breathe deeply, we engage in self-regulation, reducing anxiety and supporting our immune system.
Multilayered Benefits
1. Physical. Breathing deeply improves circulation, increases oxygen flow, and reduces muscle tension. Studies show that regular mindful breathing enhances lung capacity, strengthens the diaphragm, and even lowers blood pressure.
2. Mental. Breathing is a natural way to calm the mind, fostering focus and mental clarity. Mindful breathing helps reduce the mental chatter that often leads to stress, promoting a sense of calm and presence. Yogis know that tuning into the breath can help quiet the mind during meditation or challenging poses.
3. Emotional. Emotional balance is tied to how we breathe. When we're anxious or upset, breathing can become shallow and rapid. Deep breathing encourages emotional regulation, allowing us to shift out of fight-or-flight mode and into a more balanced, centered emotional state.
Incorporating breath work into your day can be simple yet transformative:
Box Breathing: Inhale for four counts, hold for four, exhale for four, hold for four. Repeat for a few minutes to reset yo-self.
Alternate Nostril Breathing: Block one nostril, inhale deeply through the other, then switch. This can help calm the mind and balance energy.
By focusing on your breath, you invite peace into your day, reduce stress, and support your overall health. Next time you feel overwhelmed, pause.
Just breathe ~
Brown, R. P., & Gerbarg, P. L. (2005). "Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part I—Neurophysiologic model." Journal of Alternative and Complementary Medicine.
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). "Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow breathing shifts autonomic nervous system." Medical Hypotheses.
Yoga Sutras of Patanjali, a primer on pranayama
