When you take slow, deep breaths, especially from your belly, rather than from the chest, it sends a message to your brain that you’re safe. This triggers the parasympathetic nervous system, also known as the “rest and digest” mode. Here’s what happens:
- Heart rate slows down: Deep breathing helps lower your heart rate, which is often elevated during stress or anxiety.
- Blood pressure drops: As your body relaxes, your blood vessels open up and pressure decreases.
- Stress hormones decrease: It reduces the release of cortisol and adrenaline, helping you feel more balanced and calm.
- Muscle tension eases: Your body gets the signal that it doesn’t need to be on high alert, so tight muscles begin to relax.
- Oxygen levels improve: Deep breaths bring more oxygen into your system and remove carbon dioxide more efficiently, which can improve energy and mental clarity.
This habit is about incorporating deep breathing as a daily practice to build a routine to support your parasympathetic nervous system. Below are a few ideas for how you can start to incorporate a daily breathing practice:
Morning Moment
Morning Moment
- Start your day with 3–5 deep breaths or a short breathing practice before you get out of bed.
- Pair breathing with your morning coffee or tea. Inhale slowly as it brews, exhale as you take that first sip.
Build Into Your Breaks
- Set a reminder on your phone or smartwatch every few hours to pause and take 1–2 minutes of focused breathing.
- Practice before meetings, driving, or transitioning between tasks. It’s a great mental reset.
Stack Your Habits
- Tie it to something you already do, like brushing your teeth, washing your hands, or waiting for a meeting to start.
- Use a breathing app with calming visuals or gentle reminders (like Insight Timer, Calm, or Breathwrk).
Evening Wind-Down
Evening Wind-Down
- Do a breathing practice before bed to signal your body it’s time to relax.
- Try box breathing or 4-7-8 breathing while lying in bed or during your nighttime routine.
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