I hope you have been more mindful of your posture over the last 24 hours!  Yesterday I mentioned how poor posture can hamper your breathing and today, I am going to emphasize how important optimal breathing is to our health.  Particularly, it is crucial to stop throughout the day and consciously take some deep, rhythmical breaths.

Because breathing is something that happens automatically, it is easily taken for granted.  However, deep, rhythmical, mindful breathing can be the first line of action for calming anxiety, reducing stress and supporting a healthy immune system.  Breathing deeply and mindfully is one of the most effective things you can do right now for your wellbeing.

Mindful breathing works by bringing your body back into the calm part of your nervous system – the parasympathetic nervous system.  Your autonomic nervous system is the system that controls all of your bodily functions, such as heart rate, breathing rate, digestion, and blood pressure.  This system has 2 branches: the sympathetic nervous system (SNS) and parasympathetic nervous system (PSNS).  The sympathetic nervous system is often considered the “fight or flight system”, while the parasympathetic nervous system is considered the rest, digest and recover system.  The SNS is stimulated in times of stress. The body responds by speeding up your heart rate, dilating airways, constricting blood vessels, and signaling the release of glucose to prepare the body to fight against or flee from a threat. The PNS does the opposite. It slows down the heart rate and breathing, supports muscle relaxation and digestion, and promotes rest and recovery. 

In times of stress, by simply taking some deep, slow breaths you can activate the PSNS and stimulate a relaxation response.  

Mindful breathing has also been shown to improve immune function.  Chronic stress and overactivation of the SNS causes sustained elevation of the stress hormone, cortisol.  Prolonged cortisol activity, in turn, suppresses immune function. Breath work, through its ability to ease stress and deactivate the SNS, helps to reduce cortisol levels. It can also increase the number of natural killer cells, the soldiers of our immune system.  Lastly, deep breathing improves the circulation of oxygen and absorption of nutrients, further boosting the body’s immune defenses.

There are a lot of different types of breathing techniques. The one I use most frequently is called “box breathing.”  Box breathing, also known as square breathing, is a technique often utilized by Navy SEALs, athletes and police officers. It can improve performance and concentration while also reducing stress and anxiety.

Check out this video for a demonstration of Box Breathing

No Matter what rhythm of deep breathing works best for you, mindful breathing is a powerful way to turn down the stress response and activate your immune system. 

Just Breathe!

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!