Page 10 - GTA South BU Newsletter No 3

Mind
Body
Spirit
Christine Singh 1005 & 1288
Manjit Hansra 989
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Here are a few simple breathing techniques to use during periods of anxiousness or stress. These can take just a few minutes and can be done when you are in the washroom, your office or as you go for a quick walk on your break.
INHALE through your nose for a count of 4 seconds. When inhaling, you want to use ‘belly breathing’ technique where your belly button moves away from you as you inhale. This is the most efficient way to start your breath as it increases oxygen absorption in your lungs. The second part of your inhale should see your chest raise. HOLD your breath for a second. Your EXHALE should be slow, controlled and last for a count of 8 seconds (double the time of your inhale). This technique stimulates your vagus nerve and parasympathetic nervous system and will help relax you. This can be repeated for 5-6 cycles.
This is just one of many techniques you can use to help you relax in the middle of a busy day. For more guided breathing audios, please go to:
https://bit.ly/38cakQa
The Power of Breath
The average person takes 26,000 breaths per day. How many of these do you take in awareness? Do you breathe through your nose or your mouth? How long is your inhale, your exhale? Many of us cannot answer these simple questions with any certainty.
During this pandemic we have all felt periods of stress at work, at home, and likely everywhere in between. Breathing is a powerful tool that costs us nothing, and yet is available to everyone to help calm our nervous system. We are often told, ‘Just take a deep breath’. But has anyone ever taught us how to breathe? Science shows that certain methods of breathing can increase oxygen distribution, slow our heart rate, help with insomnia, increase Nitric Oxide (vasodilator) release and activate our nervous system’s rest and relaxation center (parasympathetic system)