Breathing: simple techniques to improve Relaxation

At Surf City Physical Therapy, we are passionate about promoting holistic well-being and assisting our clients in achieving optimal health. One powerful tool we often incorporate into our therapy sessions is the practice of conscious breathing. This simple yet potent technique allows individuals to tap into the innate power of their breath, helping them relax and shift into a parasympathetic state, (what many people know as the “rest and digest” state).
The parasympathetic nervous system is responsible for calming the body and mind, promoting a state of rest, relaxation, and overall well-being. When activated, it counterbalances the stress response of the sympathetic nervous system, which triggers the "fight or flight" response. By engaging the parasympathetic nervous system, individuals can experience reduced stress, improved digestion, better sleep, and enhanced mental clarity.
Lack of time spent in this state impairs: healing, recover from exercise, reproduction and digestion. Most of us spend too much time in a sympathetic state, (fight or flight). Most of our day should be spent in a parasympathetic state.

Conscious breathing serves as a brilliant gateway to activate the parasympathetic nervous system, encouraging relaxation and fostering overall well-being. By practicing specific breathing techniques, individuals can modulate their breath to elicit a calming response in the body.
Here are a few breathing exercises you can try at home or incorporate into your daily routine:
1. Deep Abdominal Breathing: Find a comfortable position, either sitting or lying down. Rest one hand on your abdomen, just below the ribcage. As you inhale deeply through your nose, allow your abdomen to rise, feeling it expand against your hand. Exhale slowly through your mouth, imagining a wave of relaxation washing over your body. Repeat this process for several minutes, focusing your attention on the rise and fall of your abdomen.
2. 4-7-8 Breathing: Close your eyes and take a deep breath in through your nose to the count of 4. Hold the breath for a count of 7. Exhale fully through your mouth to a count of 8. Repeat this cycle three more times, allowing yourself to sink deeper into relaxation with each breath.
3. Box Breathing: Visualize a square. Inhale deeply through your nose to the count of 5 as you follow the first side of the square. Hold your breath for a count of 5 as you follow the second side. Exhale fully through your nose or mouth to a count of 5 as you trace the third side. Finally, hold your breath for a count of 5 as you complete the square. Repeat this process for as long as you like, feeling your body and mind unwind with each breath.
Remember, integrating conscious breathing into your routine takes practice. Set aside dedicated time each day to explore these techniques and observe the positive impact they have on your physical and mental well-being. As you become proficient, you can incorporate these practices into various moments throughout your day, whenever you feel the need to relax and find your parasympathetic balance.

4. Five Finger Breathing: as described below