BREATH AS A TECHNOLOGY

WE CREATE OUR LIVES THROUGH OUR CHOICES—BUT HAVE YOU EVER THOUGHT ABOUT HOW AND BASED ON WHAT WE MAKE THESE CHOICES?

Approximately 90-95% of the choices we make in our daily lives are driven by our primitive (unconscious) brain, specifically the amygdala, which is part of the limbic system. The amygdala records specific responses to certain situations to make life easier for us. When we encounter similar situations, it automatically triggers these pre-coded responses, allowing us to react quickly. While this automatic amygdala response may seem like an advantageous shortcut, as it bypasses the prefrontal cortex in the frontal lobe—where conscious decision-making occurs—to speed up the process, our primitive brain (as its name suggests) is not always skilled at distinguishing between different events and situations.

IN PRIMITIVE TIMES, ENCOUNTERING A LION TRIGGERED AMYGDALA RESPONSES KNOWN AS FIGHT, FLIGHT, OR FREEZE, ENSURING OUR SURVIVAL.

While these responses once helped us escape life-threatening dangers, today, the stress of daily life can activate the amygdala in the same way as if we were facing a lion. This chronic stress overstimulates the amygdala, which in turn contributes to various illnesses.

So, how can we balance this heightened amygdala activation and train it to distinguish between truly life-threatening situations and everyday stressors? This is where the respiratory system—the only part of the autonomic nervous system that we can consciously control—comes into play.

The amygdala operates by activating the sympathetic nervous system. If we live in a constant state of sympathetic activation, we may experience high heart rates, shallow breathing, poor digestion, indigestion, constipation, panic attacks, depression, fear, anxiety, and increased inflammation in the body, which can lead to a range of acute and chronic health issues.

This creates a vicious cycle. The key to breaking free is to balance the nervous system, activate the parasympathetic nervous system, and support the body with techniques that promote relaxation and renewal. We can achieve this by using breath as a "short circuit" mechanism. Think of your nose as an on/off switch for the human system, a tool that facilitates the transition between the parasympathetic and sympathetic nervous systems.

The left nostril is connected to the right hemisphere of the brain and the parasympathetic nervous system (which promotes relaxation).
The right nostril is linked to the left hemisphere of the brain and the sympathetic nervous system (which triggers activity and alertness).

By applying appropriate breath manipulation techniques and breathing exercises, we can regulate our nervous system.

TRY THIS NOW!

Pause for a moment. Take a deep, slow breath in and out. Bring yourself into the present moment and observe how you feel. Now, let's try a simple breathing exercise and see how your feelings change afterward.

Inhale calmly through both nostrils.
Close your right nostril and exhale through your left nostril.
Inhale again through both nostrils, then close your right nostril and exhale through your left nostril.
The longer your exhale, the better. Breathe in deeply through both nostrils, allowing your belly to expand. Then, close your right nostril and exhale slowly through your left nostril.
Continue this practice for 3-5 minutes.
You can close your eyes and turn inward or keep your eyes open with a soft gaze.

When you finish, take 1-2 minutes to quietly observe yourself. Notice how your feelings have shifted compared to the beginning. This simple reflection will help increase your self-awareness.

Give it a try and experience the transformation! 😊