“Whenever you’re feeling down - just breathe. Everything will work its way out in the end”
-John Landry
Hey there,
I'm excited to share what might just be the most important insight I've come across in my journey to better understand our well-being.
If you're like me, you're no stranger to the daily stressors that life throws our way. The demands, the deadlines, the relentless pace—it can all become overwhelming, and it's why I've chosen to write about this now.
Recent experiences, a deep dive into research, and a personal journey to find inner peace (what a silly journey) have all converged to bring this topic to the forefront. Today, I'm going to provide you with valuable tools to help you feel more relaxed every day. It's a revelation that has the potential to transform the way you navigate life's challenges, and it's why I'm calling this the most important newsletter I've written to date.
So, let's dive in, explore this incredible insight, and empower you to take control of the way you feel. But first, let's break down the complex lingo – the Autonomic Nervous System. Don't worry, if science isn't your thing, feel free to skip down to "Make it your own."
🧠 Autonomic Nervous System (ANS)
Our Autonomic Nervous System is composed of 2 divisions, the ‘Sympathetic Nervous System’ (aka Fight or Flight) and the ‘Parasympathetic Nervous System’ (aka Rest and Digest).
Throughout every day, our body is constantly fluctuating between these two. It is important to note, that we rarely go ‘all sympathetic’ or ‘all parasympathetic’, but rather these two exist on a spectrum. For simplicity, when I say ‘sympathetic’ or ‘parasympathetic’, I mean we are shifting towards that side of the spectrum.
The Sympathetic Nervous System causes many things to occur in the body, such as increasing blood pressure, increasing muscle tension, increasing blood flow to muscles, decreasing blood flow to internal organs, and raising the respiratory rate. If we are exercising and trying to run as fast as possible, these are all great. Unfortunately, it is also the system that is dominant when we are chronically stressed… which can wreak havoc on our mental and physical health. If we are trying to hang out with friends and family, there is no need for our hearts to be racing and for our blood pressure to be through the roof.
The Parasympathetic Nervous System does the opposite. It lowers blood pressure, decreases muscle tension, decreases blood flow to muscles, increases blood flow to organs, lowers the respiratory rate, and helps us feel more relaxed. Some people claim, that the more often you are in a parasympathetic state, the lower your risk for ALL disease. Who wouldn’t want to be healthier while feeling more relaxed??
This article will teach you how to enter a parasympathetic state.
💨 Controlling the Autonomic Nervous System
We have traditionally thought that this nervous system was beyond our conscious control- I was taught this until my 2nd year of graduate school (I think that’s an awful disservice). However, over the past 20 years, there has been a substantial amount of research showing the relationship between breathing patterns and the ANS. By controlling our breathing, we can control our ANS, which in turn controls the way we feel.
💪 Sympathetic Breathing Patterns
Short Breaths
Shallow Breaths
Inhale longer than exhale
Strained breathing
Non-intentional breath holds
Mouth Breathing
🍃 Parasympathetic Breathing Patterns
Long Breaths (ideally 6 or less a minute)
Diaphragmatic/Belly Breathing
Relaxed Breathing
Exhale Longer than Inhale
Nasal Breathing
🧘♂️Make it your own
I am going to describe a few breathing patterns that have been well-researched to shift the nervous system toward a parasympathetic state, which will help you feel calmer and more relaxed. Think of these patterns as general frameworks rather than harsh rules. If you have to physically strain to complete a pattern, it isn’t going to calm you down, it will likely ramp you up even further. If you notice this is occurring, you have a few options:
Consciously try to relax more while completing the same pattern
Adjust the pattern (instead of doing 4-7-8, do 4-5-6 or something similar)
Choose a different pattern
“It is not wise to rush about. Controlling the breath causes strain. If too much energy is used, exhaustion follows”
-Tao Te Ching
🌬️Breathing Patterns to try out!
I find people have the most success learning the following patterns when laying down with bent knees (feet near your butt). If this doesn’t feel right for you, sit upright, lean backward, stand, etc- you know your body better than some random guy on the internet.
Diaphragmatic breathing
(misleading name, but that’s a story for another time)
As you inhale, allow your stomach to naturally rise upwards. It can be helpful to place one hand on your stomach and one on your chest. For diaphragmatic breathing, we would like our stomach to rise at least as much as our chest. As you exhale, allow your abdomen to naturally contract to push air out
Resonance Breathing
Time Inhaling = Time Exhaling
6 seconds in, 6 seconds out. Increase or decrease time as needed
Box Breathing
Time Inhaling = Time holding breath after inhale = Time Exhaling = Time holding breath after exhaling
Start with 3 or 4 seconds for each portion, and increase the time as you become comfortable with the pattern.
4-7-8
If there is a breathing pattern you are going to need to adapt, this is likely the one. It is also the pattern with the most research, as it is common in yoga
Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds, repeat
🤸♂️ Pair with Movement
Learning how to pair breathing with movement has been a game-changer for me. Be sure to watch the video below to not only feel better but also move with more ease!
🕊️Conclusion:
In closing, I want to emphasize the incredible versatility of the breathing patterns we've explored. You can utilize these techniques at any time of the day, whenever the need arises. Whether it's in the midst of a busy workday, during a challenging moment, or as part of your relaxation routine before sleep, these patterns can be your go-to tools for maintaining composure, reducing stress, and nurturing your overall well-being.
Remember, the power to shift your Autonomic Nervous System and regain control of the way you feel is always within your reach. These patterns offer a path to a calmer, more relaxed state, and I encourage you to experiment, adapt, and make them your own.
But don't keep this valuable insight to yourself. If you've found this newsletter helpful, consider sharing it with friends, family, or colleagues who might also benefit from these techniques. Together, we can create a ripple effect of well-being and empowerment.
Stay curious, keep learning, and don't hesitate to share your experiences and insights. Your journey of well-being is a personal one, but you're not alone on this path.
Wishing you a tranquil day ahead!
-Sam
Disclaimer: This newsletter is for informational purposes only and should not be considered health or medical advice. You should consult with a physician prior to beginning any exercise program. Your use of the newsletter is solely at your own risk.