Breathing exercises facilitate autonomic control, improving sleep, promoting recovery from intense work and reducing stress and anxiety.
The autonomic nervous system is a vital part of the nervous system, accountable for controlling reflexive, automatic physiological functions, such as digestion, respiration, blood pressure, heart rate and sexual arousal.
Research demonstrates that brief breathwork interventions enhance control over autonomic functioning. Brief breathwork is a powerful tool, with “cyclic sighing” and “box breathing” standing out as effective practices.
Breathing Exercises: Cyclic Sighing
“Sighing” involves taking deep breaths followed by extended exhales, providing psychological relief and resetting respiratory rate.
Breathing Exercises: Box Breathing
“Box breathing” involves equal ratios of inhaling, holding and exhaling. It promotes relaxation, reduces stress and anxiety and enhances performance.
Summing Up
Brief breathwork, including “sighing” and “box breathing”, enhances control over the autonomic nervous system. Incorporating these techniques into your daily routine can reset respiratory rate and promote relaxation, reduce stress and enhance performance, recover from intense work and improve sleep. Remember to find a comfortable position, follow the breathing patterns and practice these techniques regularly to achieve enduring effects.
Read the full study on breathwork for the facilitation of autonomic control