The human body has an incredible ability to heal itself, and one of the most powerful tools we have to tap into this healing potential is through our breath. Our breath is a direct link between our mind and body, and by using specific breathing techniques, we can calm the mind, balance the nervous system, and reduce symptoms of PTSD, stress, depression, and anxiety.
Here are some breathing techniques that you can use to balance your nervous system and deal with symptoms of PTSD, stress, depression, and anxiety.
Diaphragmatic breathing
Also known as belly breathing or deep breathing, this technique involves breathing deeply into the belly, allowing the diaphragm to expand and the lungs to fill with air. This type of breathing can help to reduce anxiety, lower blood pressure, and increase feelings of calmness and relaxation. To practice diaphragmatic breathing, sit or lie down in a comfortable position and place one hand on your belly. Breathe in deeply through your nose, feeling your belly expand, and exhale slowly through your mouth.
4 Count Breath
We practice this technique often during classes at Yoga by the Lake. This technique involves inhaling for a count of four, holding the breath for a moment, exhaling for a count of four, and pausing. 4 count breath can help to reduce stress, improve concentration, and promote relaxation. To practice 4 count breath, sit or stand in a comfortable position and breathe in through your nose for a count of four. Hold your breath for a moment, then exhale through your nose for a count of four. Hold for a moment before inhaling again.
Alternate nostril breathing
This technique involves breathing through one nostril at a time, using your fingers to alternate the flow of air. Alternate nostril breathing can help to balance the nervous system, reduce anxiety, and improve mental clarity. To practice alternate nostril breathing, sit in a comfortable position and place your right thumb on your right nostril. Inhale deeply through your left nostril, then use your right ring finger to close your left nostril and exhale through your right nostril. Inhale through your right nostril, then use your right thumb to close your right nostril and exhale through your left nostril.
4-7-8 breathing
This technique involves inhaling through your nose for a count of four, holding your breath for a count of seven, and exhaling through your mouth for a count of eight. 4-7-8 breathing can help to reduce stress, promote relaxation, and improve sleep. To practice 4-7-8 breathing, sit or lie down in a comfortable position and breathe in deeply through your nose for a count of four. Hold your breath for a count of seven, then exhale slowly through your mouth for a count of eight.
Conclusion
By practicing these breathing techniques regularly, you can balance your nervous system, reduce symptoms of PTSD, stress, depression, and anxiety, and improve your overall sense of well-being. It's important to remember that these techniques are not a replacement for professional medical advice, and if you are struggling with any of these conditions, it's important to seek help from a healthcare professional. With practice and patience, you can harness the power of your breath to promote healing and find peace in your life.