BREATHING FOR MENTAL & EMOTIONAL REGULATION
Where & how do you unconsciously breathe? What is your pattern of breath?
According to Jill Miller our breath can be divided into 3 zones.
Belly breath (abdominal breath), & our most calming breath. When you breathe in this way the diaphragm contracts & moves downward toward the abdominal cavity distending the myofascial layers of the abdomen & all its contents. Ideally this downward action will also be mirrored in the pelvic floor.
It is a breath for down regulating, resting & recovering. It is possible to have restriction here as a result of injuries, stress or trauma.
Thoracic breath (rib breathing), is a combination of the diaphragm & the intercostal muscles. It can be observed by noticing how much movement there is within the rib cage over the movement of the abdomen.
This breath is more sympathetic dominant & needed for sports, heavy lifting, playing, dancing. It braces the midsection to keep your lumbar spine safe.
Clavicular breathing, our emergency breath. This breath happens above the rib cage, into the neck muscles.
It’s our startle response breath. These muscles take over in the event of an emergency when we need to make a move quickly but sometimes we can get stuck in these breathing patterns.
Ideally you want to be living in a balance between 1 & 2 & you want to be able to move between the two zones with ease.
In rest, belly breathing is your friend, & positions requiring postural strength, thoracic breathing will give you the support you need.
TWO BREATH PRACTICES TO STIMULATE THE VAGUS NERVE AND REGULATE THE NERVOUS SYSTEM
The vagus nerve is your chief parasympathetic nerve. It’s a nerve that, when stimulated, helps you to feel calm, balanced, & centered. It innervates three primary zones of your body & by bringing breath into these places, you can help your tissues to relax & release
Zone 1, Supraclavicular Zone - just above the collarbone. Place a soft pilates/MR ball against the side of your throat with light pressure, twist the ball as you rotate your head in the opposite direction.
You may feel a difference in a sense of tone around the muscles of your neck & face.
Zone 2, Thoracic Zone - located above your diaphragm. Lie down on your side, with the ball under the rib cage. Place your hand on the top ribs. Inhale into the ball, then hold your breath & contract the muscles of the rib cage, then exhale & release.
The vagus nerve links into your diaphragm, so by moving these areas with breath, it help your body to relax & lower any anxious feelings
Zone 3, Sub-diaphragmatic zone. Bring the ball anywhere in your gut area, depending on what feels most comfortable. Inhale in the ball, hold the breath & contract the muscles of the abdomen, then exhale & release. You can prop yourself up on your elbows or lie over the ball, you may find the tissues getting softer as you go.
The vagus nerve travels to the gut, so by massaging your organs with breath, it helps to stimulate the nerve & induce relaxation.
Stimulate the vagus nerve with this breath practice and breathe calm into the body
1. Hug a soft cushion
Or
2. Bring one hand to the rib cage & the other to the waist
Inhale to a gentle feeling of fullness
Pause & hold for 3/4 beats
Allow the exhale to be longer than the inhale
Pause & hold for 4/6 beats
Be sure to stay within a place of ease, don’t over strain the breath.
You may find that if you practice this regularly, that your capacity for a smooth & steady breath changes.
Either way, this is a practice that will turn down the dial & bring some calm into the body & mind.