BREATH & THE NERVOUS SYSTEM

BREATH WORK FOR STRESS REDUCTION

BREATH & THE NERVOUS SYSTEM

**SYMPATHETIC NERVOUS SYSTEM**
Fight + Flight - this is a necessary part of our physiology that allows us to adapt and overcome stressful situations, problem solve, and perform high intensity tasks.
**PARASYMPATHETIC NERVOUS SYSTEM**
Rest + Digest - when we are in a parasympathetic state, our body rebuilds

**PREVENTING CHRONIC STRESS**

We live in a society that stimulates our sympathetic nervous system constantly. Whether we’re driving, responding to emails, working out, or having stressful interactions at work or home, our sympathetic nervous system is chronically in a heightened state. This can have tremendously detrimental effects on our physical and mental health.
This is why it’s so important for us to implement tools like breath work to help regulate our stress response.

**BREATH IS THE MIRROR & THE REMOTE CONTROL**

Your breath pattern is a sign of your state of stress.
It is also a tool that can be used to change your state of stress

BREATHING TECHNIQUE

**CHEST BREATHING**

When we are chronically stressed, we often adapt by breathing short, shallow breaths into our upper rib cage. This reduces our overall airflow and can lead to increased neck tension, lower back pain, etc.
**DIAPHRAGMATIC BREATHING**
An ideal breath pattern involves activation of our diaphragm and expansion of our lower rib cage. This allows for improved airflow and core function.

**MANAGING AIRFLOW**

Slowing down airflow is a key piece to getting the most out of your breath practice

BREATH CADENCES FOR STRESS REDUCTION

**BREATH CADENCES FOR STRESS REDUCTION**

Balanced Breath - 1 : 1 equal inhale : exhale
Extended Exhale - 1 : 2
Triangle Breath - 1 : 1 : 1

BEST PRACTICES FOR BREATH WORK

**TIMING FOR BREATH PRACTICE**

**Bedtime Routine** - performing a short round of breath work before bed can help prime your nervous system for a good night of deep sleep.
**Moments of Acute Stress** - if you feel yourself reaching a heightened state during your day. Implementing even a few intentional slow breaths can help reset your nervous system.
**Safe Environment** - be sure to always practice breath work in a safe and controlled environment.

BREATH PRACTICE VIDEOS

BALANCED BREATH PRACTICE VIDEO (3-SECONDS)

PROGRESSIVE BALANCED BREATH PRACTICE VIDEO

EXTENDED EXHALE BREATH PRACTICE VIDEO (3:6 SEC)

PROGRESSIVE EXTENDED EXHALE BREATH PRACTICE VIDEO

TRIANGLE BREATH PRACTICE VIDEO (3-SEC)

TRIANGLE BREATH PRACTICE VIDEO (4-SEC)