Bruce Kasanoff* describes a recently acquired habit that helps to keep him calm in an increasingly hectic world.
To help me navigate the days and weeks ahead, I recently adopted a new habit.
Three times a day, I take out my phone and launch the Breathing App.
I set it so that each of my inhales lasts five seconds, and my exhales have the same duration. That equals six breaths per minute.
There are so many potential benefits.
Here are some of them, listed verbatim from the 2017 paper, The Physiological Effects of Slow Breathing in the Healthy Human.
“Investigations into the physiological effects of slow breathing have uncovered significant effects on the respiratory, cardiovascular, cardiorespiratory and autonomic nervous systems.
“Key findings include effects on respiratory muscle activity, ventilation efficiency, chemoreflex and baroreflex sensitivity, heart rate variability and blood flow dynamics.
“In addition, respiratory sinus arrhythmia, cardiorespiratory coupling, and sympathovagal balance.”
As Scientific American explains: Slow, deep breathing increases the activity of the vagus nerve, a part of parasympathetic nervous system.
The vagus nerve controls and also measures the activity of many internal organs.
When the vagus nerve is stimulated, calmness pervades the body: The heart rate slows and becomes regular; blood pressure decreases; muscles relax.
When the vagus nerve informs the brain of these changes, it, too, relaxes, increasing feelings of peacefulness.
Thus, the technique works through both neurobiological and psychological mechanisms.
You are setting up a positive, highly calming feedback loop.
I recommend this technique because it is an incredibly easy habit to launch and maintain.
The Breathing App is very simple to use: Once you set the ratio of inhale duration to exhale duration (start with 5:5), then just pick five minutes for each session.
The app then shows you a ball expanding versus contracting, giving you an easy way to time your breathing.
It also uses two different sounds to signify each stage, which gives you the option to close your eyes.
There’s no other talking or lessons to weigh you down.
Trust me on this one, occasional shifts in your breathing patterns can cause big improvements in your sense of calm.
One important caveat: I’m not a doctor, and virtually everything in this article I looked up on the Web.
So if you have any questions or concerns, please check with your physician before trying this.
*Bruce Kasanoff is an executive coach and social media ghostwriter for entrepreneurs. He can be contacted at kasanoff.com.
This article first appeared at kasanoff.com.
