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Reminder To Exhale: Mindful Moment
with Siri Chand Khalsa MD MS
Integrative Wisdom for Modern Living
Hey~ EXHALE!
Remember to Exhale. I can’t tell you how often my husband would walk by while I was charting on weekends or late at night and would say this to me. He could overlook my posture, however the shallow breathing was too much. So today, I am going to share more about this reminder.
When I get tense, I breathe shallowly, and as it turns out when I breathe shallow, I get anxious.
Bit of a Mobius strip.
“The rate and depth we breathe at is a huge determinant of our mental state and our physical state. We are hardwired so that if we are breathing shallow and fast, it causes our nervous system to upregulate, and we feel tense and anxious. If we are breathing slowly, it turns on the anti-stress response. It increases the healthy patterns of arousal … or vagal tone. So it is good to consciously slow and deepen our breathing. ” shares Elissa Epel, PhD, Prof and Vice-Chair for Adult Psychology, UCSF Dept of Psychiatry.
It is important to remember that watching TV or scrolling does not lead to a relaxation response.
Here is a guided pranayama video.
AND here’s some science 🧚🏻♂️….
A metanalysis from Zaccaro et al. reviewed 2,461 abstracts and found 15 met their inclusion criteria on this topic.
Their results:
Slow breathing techniques act enhancing autonomic, cerebral and psychological flexibility in a scenario of mutual interactions: we found evidence of links between parasympathetic activity (increased HRV and LF power), CNS activities (increased EEG alpha power and decreased EEG theta power) related to emotional control and psychological well-being in healthy subjects.
They proposed two different mechanisms for explaining the changes induced by voluntary control of slow breathing: one is related to a voluntary regulation of internal bodily states (enteroception), the other is associated to the role of mechanoreceptors within the nasal vault in translating slow breathing in modulation of olfactory bulb activity, which in turn tunes the activity of the entire cortical mantle.
So it definitely remains important to remember to exhale to support our nervous system.
If you would like to learn more about what I offer, hop over here.
References
Effectiveness: Zaccaro, A., et al (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12. https://doi.org/10.3389/fnhum.2018.00353
*Please note as an affiliate, I earn from qualifying purchases which means I will receive a small fee if you purchase them. I have only included things I truly use. This post is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go here.
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