WHAT'S THE CONNECTION BETWEEN HABITS AND THE HEART?
What are these habitual practices?
The first one is probably one of the most basic yet fundamental of them all: BREATHING
Babies breathe deeply, using their diaphragm (breathing muscle) to breathe properly. Breathing this way down-regulates the nervous system and switches the body into rest and repair mode. This improves overall vitality, shown by an increased Heart Rate Variability (HRV)
As we get older and we have a lot more stress coming from the distraction and strain of life, we develop superficial breathing (apical breathing patterns). Breathing this way further enhances the stress response because the body feels it is under attack and hijacks the limbic system (the body’s primitive stress switch). This sustained stress response takes us down the road of stress-induced chronic inflammation which gives rise to conditions like obesity, type 2 diabetes and Alzheimer’s to name a few. This is commonly seen in those with a low HRV (they have a low adaptability to switch back into rest and repair mode)
As we get older and we have a lot more stress coming from the distraction and strain of life, we develop superficial breathing (apical breathing patterns). Breathing this way further enhances the stress response because the body feels it is under attack and hijacks the limbic system (the body’s primitive stress switch). This sustained stress response takes us down the road of stress-induced chronic inflammation which gives rise to conditions like obesity, type 2 diabetes and Alzheimer’s to name a few. This is commonly seen in those with a low HRV (they have a low adaptability to switch back into rest and repair mode)
One of the daily exercises we can perform to increase HRV is mindful breathing – try one of the simple techniques below and monitor how you feel before and after the exercise.
The 4,7,8 Breathing
Method
The 4,7,8 breathing technique can help you regain control over your breath when you are feeling stressed or anxious. It helps regulate the stress hormone cortisol.
The Box Breathing
Method
Box breathing is a simple yet powerful relaxation technique designed to restore your breathing pattern to a calm, steady rhythm. This practice not only helps clear and calm your mind but also significantly enhances your focus and concentration.
Resonance Breathing
Resonance breathing slows your breathing down to approximately 5-6 breaths per minute
Taking equal in/out breaths encourages the body's respiratory and circulatory systems to bring your heart rate and breathing into coherence.
By creating a healthy resonant state in our body's physiology, we help our bodies become healthier - reducing cortisol, reducing elevated blood pressure and increasing our HRV.
All these exercises are best performed by breathing in and out through the nose.
The 4,7,8 breathing technique and the Box breathing technique can be done for as long as is comfortable, choose 1 of them and start between 1-2 minutes, working up to 10 – 20 minutes per day.
With the Resonance breathing technique start off practicing a 1 minute round a few times throughout the day and increase your time gradually.
