The Science
In our fast-paced world, finding moments of peace and tranquility is crucial for our mental well-being. Mindful breathing techniques, backed by both ancient wisdom and modern science, offer a powerful way to manage stress and enhance emotional health. In this article, we delve into the fascinating science behind mindful breathing practices and the array of benefits they bring to our lives.
Understanding Mindful Breathing: Mindful breathing, also known as breathwork or controlled breathing, involves deliberately regulating our breath to influence both our physiological and psychological states. By adopting specific breathing patterns, we can alter heart rate, respiratory rate, and even activate brain regions linked to emotions and mood.
The Power of Cyclic Sighing: a recent randomized controlled study (1) compared the effects of three different breathing exercises and mindfulness meditation over a 1-month period. Through daily monitoring and a mixed-effects modeling approach, they were able to measure both immediate and long-term impacts of these practices.
🧘♂️ The study (1) evaluated four groups, including mindfulness meditation and breathwork, demonstrated significant improvements in positive affect and reductions in state anxiety and negative affect. However, one technique stood out: Cyclic Sighing. Participants in the cyclic sighing group experienced the most remarkable increase in positive affect compared to mindfulness meditation.
Breathwork, particularly cyclic sighing, induced substantial physiological changes, notably reducing respiratory rate when compared to mindfulness meditation. This supports the notion that controlled breathwork practices can be more effective in calming the sympathetic nervous system, which is responsible for our stress responses.
The Mechanisms Behind Breathwork's Impact.
There are several potential mechanisms through which voluntary breathing practices influence our physiology and mood differently than mindfulness meditation:
- Modulating Vagal Function: Breathwork practices might directly influence the central autonomic network (CAN) and have an impact on mood and sleep. By influencing heart rate variability (HRV), breathwork can regulate the parasympathetic nervous system, promoting relaxation and emotional control.
- Enhancing Interoceptive Processes: Interoception refers to our ability to sense and process internal physical processes. Breathwork can heighten our interoceptive awareness, helping us recognise and manage stress responses. By influencing brain structures like the anterior insula, controlled breathing can lead to reduced anxiety and enhanced emotional regulation.
- Gaining a Sense of Control: Mindful breathing practices, especially those with deliberate patterns like cyclic sighing, empower us with a sense of control over our internal state. This heightened perceived control can contribute to the observed increase in positive affect and overall well-being.
Easy Way to Do It
Now that we understand the science and benefits behind mindful breathing techniques, let's explore an easy and effective method to incorporate it into our daily lives.
How to Practice Cyclic Sighing:
Find a Comfortable Space: Choose a quiet and comfortable spot where you can sit or lie down without distractions.
Close Your Eyes: Gently close your eyes to enhance your focus and create a deeper sense of relaxation.
Take a Deep Breath: Inhale slowly and deeply through your nose, feeling your lungs expand. Allow your breath to be natural and comfortable.
Exhale Gradually: Now, exhale through your mouth, making the exhalation longer than the inhalation. Picture releasing tension and stress with each breath out.
Pause Briefly: After your full exhale, take a moment of stillness before the next inhalation. Embrace the tranquility of this brief pause.
Repeat the Cycle: Continue this rhythmic pattern of breathing, maintaining your focus on your breath, and letting go of any distracting thoughts.
Set a Timer: Begin with just 5 minutes of practice and gradually extend the duration as you become more comfortable with the technique.
Remember, mindful breathing is not about controlling your breath but rather observing it with intention and gentle focus. It's okay if your mind wanders; simply bring your attention back to your breath.
Mindful breathing techniques, such as Cyclic Sighing, offer a simple yet powerful way to reduce stress, enhance mood, and promote overall well-being. By incorporating these practices into our daily lives, we can tap into the transformative power of our breath, finding moments of serenity amidst the chaos. Embrace the science-backed benefits of mindful breathing and embark on a journey towards improved mental and emotional health.
Reference:
(1) Melis Yilmaz Balban, Eric Neri, Manuela M. Kogon, Lara Weed, Bita Nouriani, Booil Jo, Gary Holl, Jamie M. Zeitzer, David Spiegel, Andrew D. Huberman Structured respiration practices enhance mood and reduce physiological arousal (Published:January 10, 2023) https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8_returnURL=https://linkinghub.elsevier.com/retrieve/pii/S2666379122004748%3Fshowall%3Dtrue#secsectitle0040