The Link Between Body, Mind and Breath

While everyone’s constantly breathing (hopefully!), most people hardly pay attention to either the timing or depth of their own breath. When we’re stressed, we tend to take shorter, shallower breaths, or even hold our breath for moments at a time. Such habits, unfortunately, are only going to make our stress and anxiety worse.

Moreover, by making short and shallow breaths a habit, it can eventually turn into our default method of breathing. This can make us more prone to anxiety even when we’re not in a particularly stressful situation. And it can also negatively impact the body as well.

When we experience stress, it’s natural for certain parts of our body to tighten up. This results in a lower amount of oxygen flowing through the body, which in turn causes a further tightening of the muscles. This physical reaction can make us even more lethargic and prone to additional stress! [4]

So how can we break the cycle? By monitoring our breathing patterns and making a conscious effort to breathe slowly and deeply throughout the day.

Proper breath control can not only benefit us on both a mental and physical level, but breath awareness can also wire the body and mind to better work together to fight off stress and disease.

Breathing for Detoxification

Making sure that we breathe properly is highly important for the body’s lymphatic system. Unlike the circulatory system which relies on the heart, our lymphatic systems rely on our breathing to get flowing.

Health blogger Robins Key writes that “The blood pumps oxygen and nutrients to the cells and once they absorb what they need, they excrete their waste back out into the sea of lymphatic fluid that our cells constantly swim in.” [1]

Breathing through our diaphragms is the best way to help our lymphatic systems get rid of both the waste left by living cells as well as the dead cells themselves.

Further benefits of proper breathing include helping create more white blood cells and even allowing the body to more easily absorb minerals and vitamins. Deep breathing also helps massage important organs such as the liver and intestines and of course, the lungs. [2]

We’ll go over both how to properly breathe throughout the day, as well as specific techniques for clearing out the lungs, further down below.

The Simple Power of Observing Your Breath

Take a minute right now to simply observe your own breath. Is your breathing quick and shallow? If so, keep observing your breathing and notice how your breaths have gradually become slower and deeper without much conscious effort on your part. One of the most effective deep breathing exercises you’ll ever learn is extremely simple: just observe.

As we’ll go over below, technical breathing exercises certainly have their time and place. But one of the most powerful tools when it comes to making deeper breathing a permanent habit is the basic act of breath and body awareness.

Belly Breathing: The Ideal Default Breathing Method

Once you’re better able to get into a habit of regular deep breathing, it’s important to understand how you should be properly breathing for maximum benefit. You don’t want to breathe through your mouth but instead through your nose, which helps better filter the air. Feel free to exhale through your mouth, however.

Both the inhale and the exhale should ideally last at least a few seconds each. If you can, though, try making the exhale slightly longer than the inhale. There’s good scientific reasoning for this, as studies have shown that a longer exhale actually triggers the brain to reduce the nervous system’s fight-or-flight response! [5] This can be a difficult rhythm to turn into an unconscious habit, though, which is where special breathing exercises come especially handy (more below).

Additionally, you want to focus on breathing into your diaphragm and not into your chest. This is what people mean when they use the term “Belly Breathing.” People today are often self-conscious of their bellies and as a result, tend to keep this area tucked in and tense throughout the day. As mentioned above, though, the tensing up of our bodies combined with short, shallow breaths, can have an overall negative impact on our health.

Belly Breathing is not an easy habit to form. I know I’m constantly catching myself breathing into my chest or even holding my breath for periods of a time when I’m concentrating on other things. Don’t expect to just get into the habit immediately, and don’t feel too down when you catch yourself breathing incorrectly. Just take a few moments to observe your breath and smoothly fall back into the proper breathing pattern.

While Belly Breathing is the ideal way you should be breathing throughout the day, there are certainly moments when specific breathing techniques and exercises can come in handy. Let’s go over a few important ones:

Top Deep Breathing Exercises for Stress Relief and Detoxification

The 4-7-8

Above we briefly went over how making your exhale longer than your inhale can be one of the most powerful breathing exercises for anxiety. But it’s not an easy thing to turn into a habit. That’s where the technique known as the ‘4-7-8’ comes in.

Popularized by Dr. Andew Weil, the 4-7-8 technique is all about maintaining a particular ratio of inhalation, holding of the breath and exhalation. As the name suggests, you should inhale for a length of 4 seconds, hold your breath for 7, and then exhale for 8 seconds. [3]

Dr. Weil also suggests inhaling through the nose and exhaling through the mouth, but there’s a catch: the tongue should be kept at the roof of the mouth, just behind the upper front teeth. This is actually quite a common method in a variety of Eastern meditation techniques, as it encourages energy to flow more smoothly throughout the body.

Also keep in mind that you should try inhaling silently while exhaling audibly. Try it for several times in a row and see how it makes you feel. Are you a little more relaxed? It certainly works for me. Dr. Weil, however, recommends doing it no more than 4 times in a row per session, at least in the beginning. [3]

Breathing and Lung Exercises

As busy people going about our everyday lives, we rarely give our lungs the attention they deserve. Our lungs, in fact, are capable of taking in much more air than we normally give them. The lungs are vital for proper respiratory health.

Learning to fill your lungs to a higher capacity also benefits various other systems of the body. Toxins can remain stuck deep within the lungs if you don’t learn to clear them from time to time. And it goes without saying that higher lung capacity greatly improves athletic performance.

While deep breathing in general is good for the lungs, deep breathing exercises meant specifically to clear the lungs require a higher level of intensity and concentration. First of all, try taking in as much air as you possibly can. Through your nose, breathe into your belly and then keep breathing in more air until your chest also fills up. Hold it for several seconds and then exhale through your mouth. Try to exhale as deeply as you inhaled, pushing the last remaining air out of your lungs.

Try this several times a session and then start clearing out your lungs regularly. Not only does this help relieve stress in the short term, but over time you may notice that your lungs feel cleaner and that breathing more deeply starts to come naturally.

Bellow’s Breath

Dr. Andrew Weil is also a proponent of another type of breathing exercise called “Bellows Breath.” This technique has its roots in yoga but can certainly be tried by anyone regardless of their yoga experience. In stark contrast to slow breathing, Bellows Breath encourages rapid inhalation and exhalation through the nose.

Dr. Weil suggests “three in-and-out breath cycles per second,” after which you should breathe normally. [3] Rather than being a calming exercise, Bellows Breath is ideal for those looking for a quick and stimulating boost of energy.

Breathing & Meditation

If you have any experience with yoga, you likely already understand the powerful benefits of deep breathing exercises. Furthermore, you’ve seen how linking breathing patterns together with physical movement can have tremendous positive benefits on the body and mind. While quite different from yoga, the ancient Chinese traditions of qi gong and tai chi are also excellent practices for linking one’s breath, body and mind.

In addition to yoga and qi gong, a number of other spiritual traditions, especially those linked to Buddhism or Hinduism, contain a wide variety of breathing techniques and meditations. “Meditation” is a very broad term and there are really countless different ways in which one can meditate. Most varieties of meditation, though, put a major emphasis on breath awareness.

Other Tips for Stress Relief

If stress is really taking a serious toll on your life, let’s briefly go over a few other things you should look into. When you experience a near constant ‘fight-or-flight mode,’ you can end up feeling burnt out and going through what’s known as adrenal fatigue. One of the best ways to combat adrenal fatigue is with a special type of herb known as adaptogens. You can learn more about adaptogenic herbs right here.

Another great way to relieve stress is through Reiki therapy, a type of energy healing which focuses on relieving stress and bringing homeostasis back to the body. Learn more here.

One of my favorite ways to relieve stress nowadays is something that didn’t even exist until a few years ago. ASMR, or ‘Autonomous sensory meridian response,’ is what happens when certain ‘trigger’ sounds produce a relaxing tingling sensation in the listener. It is an actual physical sensation that feels good, relieves stress and helps induce sleep. Just do a YouTube search for it and see what you find.

Unlike the things mentioned above, breathing methods and breath awareness can be done at any moment of any day, no matter where you are. With that considered, nothing beats certain breathing techniques for anxiety and stress relief. Other methods can still come in handy, of course, especially when combined with the breathing methods outlined in this article.

Conclusion

Regular deep breathing is a powerful way to improve one’s physical and mental health. It’s amazing how something so simple can prove to be so beneficial to many different areas of our lives. Becoming aware of our breath can briefly take our minds away from our everyday worries and struggles. But it’s not just an escape. In fact, taking more time out of our day to focus on our breath helps us better keep calm when faced with truly stressful situations. And it can benefit the body as well, by stimulating the lymphatic system and clearing out the lungs, among other things. So what are you waiting for? Just take a deep breath…

Notes:

[1] https://www.robinskey.com/10-benefits-of-deep-breathing/

[2] https://www.selfication.com/how-to-breathe/

[3] https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/

[4] https://www.lymphedemaresources.org/breathing.htm

[5] https://www.mindbodygreen.com/0-4386/A-Simple-Breathing-Exercise-to-Calm-Your-Mind-Body.html

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Get The Most Out Of Meditation Therapy With Essential Oils

Holistic treatments not only help us conquer the symptoms of stress in our lives, they also get to the root causes that lead us to anxiety and patterns of negativity by promoting mindfulness and present-moment awareness. Meditation therapy can be a key part of a holistic treatment program, and when combined with essential oils, can prove effective in changing the course of our lives.

An Introduction to Essential Oils

Learning the fundamentals of therapeutic-grade essential oils and their uses can lead to a fascinating foray into aromatherapy. They are carefully harvested and extracted from plants, making them popular with holistic-minded communities. Unfortunately, many companies selling essential oils for cheap or discounted rates are probably lacking in quality; a reputable retailer will take great caution to provide you with ample information on their distillation and harvesting process. A low quality essential oil may include additives, or even more likely to induce an allergic reaction or rash, so it is important to research on the supplier before purchasing.

What Is Meditation Therapy?

Meditation therapy is a valuable tool for promoting wellbeing and shrugging off negative and self-destructive habits. Meditation practices have been used for thousands of years for their healing properties. The scientific community agrees and lists many benefits of meditation, including decreasing stress and anxiety, reducing depression, changing brain pathways for the better, improving the immune system, and many more.

Meditation therapy involves bringing the mind and body in sync with each other. When you are stressed, the mind may run in many different directions. This boosts cortisol in the body, generating the feelings of fight or flight, but often without the release of any physical activity. You continue your work or driving or everyday chores, while the body is being flooded with chemicals, telling it that danger is present. The dichotomy between the messages your mind sends and how your body responds are out of sync with each other.

The Marriage Of Meditation And Essential Oils

By bringing the mind and body back into alignment, the pathways are opened to clear destructive chemicals from the bloodstream and to reorganize patterns of thinking into clearer channels. Mindfulness and present moment awareness are key in meditation. By focusing on one thing, such as your breathing or a specific word or thought, the mind and body interact to return to a state of wholeness.

Consistent practice of meditation expands that wholeness throughout your life. Bringing more of your life into alignment achieves greater benefits over time. When starting meditation therapy, achieving and maintaining this singular focus can be difficult for some. Essential oils can promote relaxation and focus, making meditation easier to begin for newcomers and enabling that mindfulness to become a regular pattern for life for those experienced in meditation.

How To Use Essential Oils

There are two effective ways of using essential oils – a diffuser for spreading the oils into the air as a fine mist and topically by applying the oils directly to the skin.

Diffusion

Diffusion is usually accomplished with a diffuser, a small appliance that sprays a very fine mist of the oils into the air. One may also add the oils to water and spray from a spray bottle into the air for the same effect. Diffusion has the effect of saturating the air with the essential oil, so its healing properties and aroma may be breathed in. The aroma properties are maximized with this method, but any topical value may be lost.

Topical Application

A few drops of essential oils may be applied topically to the skin. This provides the aromatherapy benefits of the oil as well as absorbing the essential oils directly into the skin and body. It is important to use caution in topical application. Because essential oils are concentrated, not all oils are appropriate for topical application, and care must be exercised that too much is not applied at once.

Best Essential Oils For Meditation

Boosting your meditation with essential oils is a great way to ease into a present-moment mindfulness. Repeated use can bring you back to that state of mind simply by inhaling the aroma of the essential oil. Different essential oils provide distinct benefits, with some being specifically suited for meditation.

Frankincense

Frankincense has been used in the Middle East and North Africa for over 5,000 years. Our word “frankincense” comes from the Old French word franc, meaning noble or pure. Frankincense comes from the resin of trees in this region. The properties that make this oil so effective have been studied by science and found to blur pain, treat anxiety and asthma, and possibly treat ulcerative colitis and Crohn’s disease. Frankincense has a rich aroma that promotes calm and reduces stress.

Neroli

Another popular essential oil used in meditation therapy is neroli, which is derived from the white blossoms of a bitter orange tree native to Asia. Neroli has a distinctive floral aroma that can relieve depression, lower anxiety and stress, and reduce anger, irritability, and fear. Neroli can calm the heart both literally and figuratively, as its scent calms the nerves and may relieve heart palpitations.

Myrrh

Myrrh has also been used for thousands of years and was considered both a gift fit for kings as well as a key medicinal ingredient in salves. Myrrh comes from the sap of a species of trees known as Commiphora myrrha. It has long been used both medicinally and as a perfume ingredient. The scent of myrrh promotes calmness, feelings of wellbeing and tranquility, and even spiritual awareness.

Vetiver

Vetiver is a grass plant grown in India. The grass can grow five feet high and has deep roots, making it a hardy plant resistant to both frost and wildfires. Vetiver has a distinctive scent and is frequently used in perfumes, especially men’s cologne in the United States. It’s musty, earthy scent creates a sense of inner strength and calm during meditation very useful in grounding and centering one’s thoughts.

Sage

Sage has long been valued for its antiseptic properties. In the 800s, Charlemagne decreed that every farm on crown lands must grow sage. Sage fights infections from viruses, fungi, and bacteria. Sage comes from a bush and is in the mint family of plants. Its distinctive aroma promotes feelings of wellbeing and grounding of focus.

Healing Properties & Unsafe Practices

Even if one does not regularly practice meditation, proactively utilizing the therapeutic benefits of essential oils can still provide much needed relief from daily stressors. Symptoms of anxiety, depression, high blood pressure, or insomnia can be ameliorated or lessened by the usage of high-quality oils.

Keep in mind there are a few dangerous practices when using essential oils. For example, ingesting a heavy amount of essential oil is extremely toxic to the body. Another factor to keep in mind is the importance of testing for any allergic reactions to the oil before applying liberally to your body. Patch testing, or the method of applying a small amount on your arm then waiting a few minutes to see if your skin reacts negatively, is a good way to check for potential skin irritation.

Only The Beginning: Holistic Addiction Treatment

The healing properties and beneficial uses of essential oils have been studied for centuries, and this article only scratches the surface of the potential uses for essential oils. At Elevate Addiction Services, we believe treating the whole person for those struggling with addiction, and we’ve seen how powerful essential oils can be when treating addiction. Our treatment centers in Watsonville and South Lake Tahoe provide holistic treatment options that not only battle the symptoms of addiction but the underlying problems that led to addiction.

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