Sigh your way - to a better day

Breathing has a profound effect on the nervous system, primarily influencing the autonomic nervous system, which has two branches that are especially impacted by our breathing patterns:

The Sympathetic Nervous System, "fight or flight" system, is activated when we are stressed or in danger, preparing the body for action by increasing heart rate, raising blood pressure, and redirecting blood flow to muscles. Rapid, shallow breathing (often associated with stress or anxiety) can trigger or amplify the response.

The Parasympathetic Nervous System, “rest and digest" system, when activated, promotes relaxation by slowing the heart rate, lowering blood pressure, and encouraging digestion and recovery. Slow, deep, and controlled breathing helps the body return to a state of calm after stress or exertion.

We can control or ‘hack’ our nervous system, simply by controlling how we breathe, in any given circumstance:

When you engage in slow, deep breaths (such as those used in meditation or relaxation techniques), the body receives signals to activate the parasympathetic system. This results in reduced heart rate, lower stress levels, and a general sense of calm. The vagus nerve, a key part of the parasympathetic system, is stimulated during slow exhalation, enhancing relaxation.

Rapid, shallow breathing often occurs in moments of anxiety or stress. This type of breathing can over-activate the sympathetic nervous system, leading to heightened arousal, faster heart rate, and the physical symptoms of anxiety (e.g., dizziness, shallow chest breaths).

Controlled Breathing Techniques like ‘box breathing’, ‘diaphragmatic breathing’, or the physiological sigh all help regulate the autonomic nervous system, bringing balance between the sympathetic and parasympathetic systems. These techniques can reduce feelings of anxiety, improve focus, and help manage stress.

The physiological sigh is a deep, double inhale followed by a slow, extended exhale. It involves two parts:

1. The first inhale is deep, expanding the lungs fully, which helps bring more air into the lungs and refreshes oxygen supply.

2. The second inhale is a quick, smaller intake, allowing more air to reach the lungs and optimize oxygen exchange.

3. The exhale is slow and controlled, which encourages relaxation, releasing tension in the body.

When we inhale twice the collapsed alveoli in the lungs reinflate with air. This increases the surface area of the lungs and removes CO2 from the body much more efficiently. This makes the body feel more relaxed. When we take long exhales, the receptors in the heart sense the increase in pressure, this sends signals to the brain to slow down the heart rate. 

The sigh can help reduce feelings of anxiety, improve focus, and enhance emotional resilience. It’s an effective tool for managing stress and improving overall well-being.

In summary, breathing is a powerful tool for influencing the nervous system. By consciously adjusting our breathing patterns, we can regulate our body's stress responses, promoting relaxation, focus, and well-being.

Simple Meditation

Meditation is often seen as a complicated practice requiring years of training, but in reality, it can be remarkably simple. A basic meditation practice can take as little as five minutes and still bring noticeable benefits, such as reduced stress, increased focus, and improved emotional well-being. Regardless of experience, anyone can try this practice.

To begin, choose a quiet space where you won’t be disturbed. It could be a corner of your room, a park bench, or even your car during a lunch break. Wear comfortable clothing and sit in a position that feels natural to you. You can sit on a chair with your feet flat on the ground or cross-legged on a cushion. The key is to maintain a posture that feels stable and relaxed.

Close your eyes or keep them softly focused on a point in front of you. Begin by taking a deep breath in through your nose, holding it for a second, and exhaling slowly through your mouth. After a few breaths, allow your breathing to settle into its natural rhythm. Pay attention to the sensation of the air entering and leaving your body. Notice how your chest rises and falls or how the air feels cooler when you inhale and warmer when you exhale.

The breath acts as an anchor to keep your mind grounded in the present. Inevitably, thoughts will arise—what’s for dinner, tasks you forgot, or random memories. This is entirely normal and expected. Instead of getting frustrated, gently guide your focus back to your breath whenever your mind wanders, be patient, each time you recognise your mind has wandered, and you bring it back into focus, you are making progress.

If staying focused feels challenging, try counting your breaths. Inhale and mentally count "one," then exhale and count "two." Continue up to ten, then start over. This simple technique helps reinforce concentration and gives your mind a structured task. You might want to visualise the numbers in your mind, play around with their shape, colour perhaps the numbers get more pronounced as the breath rises and fades as the breath releases..

Set a timer if you’d like, maybe 2 to 5 minutes to start with—bring your session to a close. Take one or two deep breaths, open your eyes if they were closed, and take a moment to observe how you feel. You might notice a sense of calm, clarity, or simply the satisfaction of having carved out a moment for yourself.

Every day our minds are bombarded with tens of thousands of thoughts, and most repeat, the next day. Some thoughts are pleasant, some are not so but these stimuli set up a chain of neurological conditions which can stay with you. We cannot stop these thoughts, but we can change the way we respond to them.

This practice helps calm the mind by focusing on the present moment. It reduces stress by interrupting the cycle of overthinking and helps you develop awareness of your thoughts and emotions.

With regular practice, even this simple technique can lead to profound improvements in mental and emotional health.

Balance is the barometer of our health.

As we age, maintaining balance and stability becomes increasingly important to prevent falls, preserve mobility, and enhance overall quality of life. Yoga offers a holistic approach that combines physical postures, breathing techniques, and mindfulness to improve balance and stability, making it an excellent practice for older adults.

Balance is a complex function that relies on multiple systems in the body, including muscles, joints, the vestibular system (inner ear), vision, and proprioception (body awareness). As we grow older, these systems can weaken, leading to instability, difficulty walking, and an increased risk of falls. Falls are a major cause of injury and loss of independence among older adults, so maintaining balance is crucial for healthy aging.

Yoga is particularly beneficial for older adults because it addresses both the physical and mental aspects of balance.

·        Strengthen muscles: Many yoga poses target the muscles that are essential for balance, particularly in the legs, core, and back. Strong muscles provide the foundation for stability

·        Improve joint flexibility and mobility: As we age, joints can become stiff, making it harder to move with ease. Yoga incorporates gentle stretches that enhance flexibility, improve joint mobility, and promote fluid movement, all of which are essential for balance.

·        Enhance Proprioception (body awareness in space): Proprioception is your body’s ability to sense its position in space—a crucial factor in maintaining balance. Many yoga poses, especially those that require you to shift your weight or balance on one foot, help enhance this awareness.

·        Maintain and improve posture: Good posture is essential for maintaining balance. As people age, they may develop postural issues, such as a hunched back or rounded shoulders, which shift the centre of gravity and increase the risk of falls. Yoga emphasises proper alignment and posture.

·        Calm the mind and reduce anxiety: Fear of falling is common among older adults, and anxiety about falling can lead to increased instability. Yoga integrates breathing techniques and mindfulness, which promote relaxation and mental clarity.

·        Improves focus and concentration: Yoga enhances mental focus, which is key to balance. Many yoga poses require concentration to maintain alignment and stability. Practicing yoga regularly helps older adults develop better focus and control over their body’s movements.

·        A low-impact exercise regime: Unlike high-impact exercises, which may be too strenuous or risky for older adults with joint issues, yoga is a low-impact activity that can be easily modified to suit individual abilities. It can be done with props, such as chairs, blocks, or walls, to provide extra support.

Yoga is a powerful tool for maintaining balance and stability as we age. By strengthening muscles, improving flexibility, enhancing body awareness, and calming the mind, yoga helps older adults stay mobile and confident in their movements.

Whether you are new to yoga or have been practicing for years, it’s never too late to start reaping the benefits of this ancient practice for better balance and overall health. There are also plenty of options, regular yoga, restorative yoga and chair yoga for example, check out your local yoga classes and ask the teacher. I have seen, first hand, the balance improvement that yoga offers for some of my senior students.