Ancient Wisdom Proven By Science
We’ve all heard about mindfulness and yoga. It’s the new wave in the ever changing world of health. But what does all of that really mean and where did it actually come from? How does this relate to psychology or what we do at Adaptive Edge Coaching? Read on to find out more!
One of the key tenets of yogic practice is pranayama. Pranayama is a technique we use at Adaptive Edge Coaching to help clients control their physiology. Originating in India, “pranayama” is a Sanskrit word that can roughly be translated to “control of breath or life.” Prana refers to your life force. Since we can consider that it is our breath that gives us life, pranayama can certainly be a very useful tool. This practice is mentioned in ancient Indian texts like the Bhagavad Gita and the Yoga Sutras.
So what does an ancient Indian breathing practice have to do with modern day neuroscience? A study by the National Institutes of Health found that pranayama as well as yogic practices help to control the body’s physiological reactions to stress and anxiety. Other scientific research has been conducted with similar findings; breathing techniques can help us to control our nervous system responses.
Now What?
So you might be wondering, now what? You now understand that there is scientific research proving the effectiveness of these breathing techniques but you might be wondering how you implement them and when. I am going to explain three different breathing practices to you, how to do them, when to use them, and how they impact your body.
Alternate Nostril Breathing
When to use: This technique is perfect for when you are feeling anxious, paranoid, or are in a state of fight or flight. When you feel like this, it means that your sympathetic nervous system is activated and your body senses some type of danger or stressor. Your parasympathetic nervous system is in charge of bringing your body back to a calm and relaxed state. This breathing technique will help activate your parasympathetic nervous system and calm your body.
How to do it: First, fold down your first and middle fingers. You will be using your thumb and your ring finger. Take your right thumb to your right nostril and plug that nostril. Breathe in through the left nostril. Then, pause at the top of your inhale and shift the hand so that the ring finger is now plugging the left nostril. Breathe out through the right nostril. Keeping the left nostril plugged, breathe in again through the right nostril. Pause. Shift the fingers to the other nostril and repeat the process. Aim to increase the length of your inhales and exhales. With more practice, you will be able to reach 7-8 seconds easily. Check out this video to watch someone walk you through the process.
Real life: Oh no! You are stressed and anxious. You feel butterflies in your stomach because you have a big presentation coming up at school or work. You might use this breathing technique at your desk to help calm your nerves.
Three Part Breathing
When to use: This technique is also great for activating your parasympathetic nervous system and calming your body just like the one above!
How to do it: Start by sitting in a comfortable position. Place your hands on your belly. Take a deep inhale, let your stomach get full with air, and then exhale. Move your hands up to your ribs. Take a deep inhale as you let the air fill the space behind your ribs. Exhale the air out of the body. Finally, place your hands on your chest. Repeat the same process by inhaling and letting your chest fill with air. Finish with a big exhale. Here is another video to help!
Real life: You just got in a big fight with your friend, spouse, parent, or whomever. You want to solve the issue but you are not in a good mental space to continue the conversation. Try this breathing technique to restore your calm energy. Then, you can go back into the conversation with a clear and relaxed mind.
Breath of Fire
When to use: Unlike our sympathetic nervous system which mobilizes our body to prepare for a threat, the dorsal vagal complex can take our body into a stage of immobilization where since we cannot fight or flee, we freeze. The body shuts down, the mind dissociates, and this is commonly referred to as depression. While it can be debilitating and frustrating, it is important to remember that this is a stress response and your body is actually protecting you. This technique can help to get our body to emerge from its frozen state and give it energy.
How to do it: Start by sitting in a comfortable position. Interlace your fingers together and rest your hands in your lap. You will use quick outbreaths to push your navel in on the exhale, while passively inhaling as your belly releases. This will create a sound that is similar to an animal panting. This video does an excellent job explaining the technique.
Real life: You are so stressed that the whole world seems gloomy. You have no desire to leave the house or even the bed. Try this breathing practice to help restore your energy and you up and moving.
I hope this was helpful and informative! Try out some of these techniques and let me know how they went for you. If you liked what you read, set up a consultation with me at greg@adaptiveedgecoaching.com.