The Relaxation Response

The way we breathe has a dramatic effect on our wellbeing and by spending a few minutes a day practicing breathing exercises can improve our health and state of mind.

The reasons why this can happen are due to the link between stress reduction and focusing on the breath. Let’s take a glance at what happens to our body during the day. Our autonomic nervous system controls our main organs and consists of the sympathetic and parasympathetic nervous systems. They function in conjunction, sending messages through the nerves from the brain down the spine to the rest of the body. Relaxation is associated with the parasympathetic nervous system and stress with the sympathetic nervous system. Generally when activity is high in one system it is lower in the other. Of course! Hence the inability to relax while in a state of stress.

What can we do?

When we focus on one thing, such as the breath and make an attempt to let go of thoughts as they enter the mind we are initiating what Dr. Herbert Benson, professor, cardiologist, author and founder of the Mind/Body Institute calls The Relaxation Response. As soon as our body is in this relaxed state it has the ability to heal itself. For thousands of year’s yogi’s have known and practiced what Dr. Benson is bringing to our, the western world’s attention. Yoga as a whole practice is centered on this thought of living in the present moment, using the breath as the point to start with. Go ahead; read more about Dr. Bensons work at www.bensonhenryinstitute.org

Playing with Pranayama?

In yoga we use the word pranayama to describe breathing exercises. The word prana is Sanskrit for life force and yama can be translated as expansion or control. The life force is the breath; hence pranayama is the control of the breath. Yogi’s consider the breath to be the bridge between the mind and the body, leading to the spirit. Uniting these three, through the breath, creates wholeness. When we are whole we have everything we need and we are on the path to experiencing the blissful state of Samadhi.

‘While we practice conscious breathing, our thinking will slow down, and we can give ourselves a real rest. Most of the time, we think too much, and mindful breathing helps us to be calm, relaxed and peaceful. It helps us stop thinking so much and stop being possessed by sorrows of the past and worries about the future. It enables us to be in touch with life, which is wonderful in the present moment.’

Thich Nhat Hanh

I invite you to take a breath – a real breath!

Diaphragmatic Breathing (Full Belly Breath)

This is a great pranayama to put you to sleep or create the calm feelings through out the body and mind. Focus on the breath for 5 minutes or until you are a satisfied you are relaxed.

  • Lay down with your eyes closed.

  • Breath through the nose, observe your natural breath for a minute or until you feel settled.

  • Place one hand on the abdomen, one on the chest. As you breath in through the nose feel the breath expand the chest and belly. Feel the ribcage expand outwards and the collarbones rise upwards.

  • Pause for a moment at the top of the inhalation. On the exhalation feel your belly drawing back toward the spine and the pelvic floor drawing up. At the end of the exhalation contract your stomach muscles to push out the residual air in the lungs.

  • Repeat the inhalation and exhalation over and over gently increasing the length of the breath as it feels natural.

Reconnect with practiceDonna ZaffinoProject GROW