Shallow Breathing Can Make You Anxious. Here’s What You Can Do About It
Shallow breathing is common in our computer-driven society, and it can provoke anxiety, back pain, brain fog and poor digestion.
Right now, hunch over and observe how you feel. Do you feel happy? Can you breathe deeply?
A University of Auckland study identified a direct correlation between modern posture and increasing emotional stress. The book Breath in Action asserts that simply paying more attention to your breath can help. In Yoga, we take it one step further with practices to deepen, extend or conserve the breath, known as “Pranayama”.
In scientific terms, these breathing techniques offer a means to regulate the unconscious functions of the autonomic nervous system, such as:
Digestion
Heart rate
The Stress Response
The Relaxation Response
Balanced Breath is a calming, simple, and safe practice that leaves you with the sensation of receiving and giving in equal measure. It’s like rectifying the energetic deficit we often feel!
This can be done sitting comfortably or lying down. Always give your body and breath time to relax before beginning a breathing exercise.
Here’s how to do it:
First, bring your awareness to your breath and for a few cycles, simply notice the natural length of your inhale and exhale. Don’t try to modify your breath yet.
Next, begin to breath in for approximately 4 seconds, and breath out for 4 seconds so that your inhale and exhale are equal in length. If 4 seconds feels either too long or too rushed, modify the length, but ensure that the inhale and exhale remain equal in length. There should be no strain.
Practice for 2-3 minutes and when complete, return to regular, effortless breathing and rest.
Give it a go today - we could all use a little extra calm these days.
Some aspects of this article are adapted from my book Restorative Yoga for Beginners, ©Callisto Media Inc, 2019
