The Path to Calmness

In our fast-paced world, stress and anxiety have become part of many people’s lives. The great news, we can utilize the brain to calm down. Breathing drills emphasizing longer exhalation have been scientifically proven to induce calmness and relaxation. 

Breathing is not just essential for oxygen exchange; it's also intricately linked to our nervous system. The autonomic nervous system (ANS), which regulates involuntary body functions, has two main divisions: the sympathetic nervous system (SNS), responsible for the 'fight or flight' response, and the parasympathetic nervous system (PNS), which promotes the 'rest and digest' state.

Longer exhalations activate the PNS, signaling the body to shift into a state of relaxation. This occurs because extended exhales decrease heart rate through a process known as the vagal brake, where the vagus nerve (a critical component of the PNS) slows the heartbeat, thereby promoting calmness.

The Benefits of Longer Exhalation

Reduction of Stress and Anxiety

By activating the PNS, longer exhalations help lower stress and anxiety levels.

Improved Heart Rate Variability (HRV)

HRV, the variation in time between heartbeats, is associated with better cardiovascular health and stress resilience. Practices that include longer exhalation can enhance HRV.

Enhanced Focus and Concentration

The calming effect on the nervous system can improve mental clarity and concentration, making it easier to focus on tasks.

Better Sleep Quality

Breathing exercises with longer exhalation before bed can improve sleep quality by facilitating the transition into a restful state.

How to Perform the Finger Breathing Drill

The finger breathing drill is a simple yet effective technique that utilizes tactile sensations to deepen relaxation.

1. Find a Comfortable Position: Sit or lie down in a comfortable position. Close your eyes if it helps you concentrate.
2. Inhale Through The Nose: Inhale deep with your diaphragm via the nose.
3. Place Your Index Finger Between Your Nose and Upper Lip: Place your index finger horizontally under your nose.
4. Very Slowly Exhale Through The Nose:  Exhale through your nose so slowly that you barely feel the air on your finger. 
5. Repeat as Needed: You can perform this drill for several cycles until you feel a sense of calmness.

The finger breathing drill, in particular, offers a simple and tactile approach to mindfulness and relaxation that can be practiced almost anywhere. Incorporating this practice into your routine can help you manage your stress level throughout the day.