Breathe in, breathe out
Exploring breathing techniques and reminding myself to be intentional about breathing in everyday life.
Breathe in, breathe out
example, take five breaths, inhaling and exhaling a little more fully than usual. This is both energizing and relaxing, activating first the sympathetic system and then the parasympathetic one, back and forth, in a gentle rhythm. Notice how you feel when you’re done. That combination of aliveness and centeredness is the essence of the peak
... See moreRick Hanson • Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom
Take turns stimulating the sympathetic (SNS) and the parasympathetic nervous system (PNS)
A Slow Breathing Excercise
Follow these steps, taken from Kung-Fu & Wim Hof certified instructor Kitaru Waga:
Find a comfortable position where you can relax.
Close your eyes and take a moment to notice your natural breath.
Begin to slow your breath down. Inhale deeply through your nose for a count of 4, then exhale slowly through your mouth for a
When you're excited or stressed, the aperture of your visual window shrinks. When you're relaxed, the aperture of your vision expands.
Charlotte Grysolle • Breathwork Fallacies, How to Tap Into Your ANS & a Slow Breathing Exercise
We don’t realize how much healing, release, and freedom is available to us if we just remember to deepen our breath and slow it down many times during the course of our day.
Anne Berube • The Burnout Antidote
I found a library’s worth of material. The problem was, the sources were hundreds, sometimes thousands, of years old.
Seven books of the Chinese Tao dating back to around 400 BCE focused entirely on breathing, how it could kill us or heal us, depending on how we used it. These manuscripts included detailed instructions on how to regulate the breath,
James Nestor • Breath
Every time you calm the ANS through stimulating the parasympathetic nervous system (PNS), you tilt your body, brain, and mind increasingly toward inner peace and well-being.
Rick Hanson • Buddha's Brain: The Practical Neuroscience of Happiness, Love, and Wisdom
Breath of calm
This practice uses the technique of alternate nostril breathing that has been shown in studies to effectively reduce anxiety, combined with an exhale that is twice the length of the inhale. Longer exhales are key for the down-regulation of the parasympathetic nervous system
Jonny Miller • The Operating Manual for Your Nervous System
To activate the sympathetic nervous system (autonomic arousal ⬆️): emphasize longer and stronger inhales. To activate the parasympathetic nervous system (autonomic arousal ⬇️): emphasize longer and slower exhales.
Charlotte Grysolle • Breathwork Fallacies, How to Tap Into Your ANS & a Slow Breathing Exercise
You can activate the PNS in many ways, including relaxation, big exhalations, touching the lips, mindfulness of the body, imagery, balancing your heartbeat, and meditation.