How to Practice Mindful Breathing to Regulate Your Nervous System
Whether you’re completely new to yoga, or have taken a few classes, you’ve likely heard that the yoga practice can bring our bodies and minds back to balance. Today we’re spilling the tea about what’s actually going on in the body when you practice mindful breathing or pranayama. Let’s dive in to how the practice of yoga helps us to achieve nervous system regulation, restoring balance in our mind, body, and soul.
For the record: you don’t have to practice the physical postures to experience the benefits of Yoga.
So, let’s spill the tea on nervous system regulation, shall we?
Nervous system self-regulation creates the building blocks for post-traumatic growth and resilience by balancing our parasympathetic and sympathetic nervous system. When we use techniques like mindful breathing, we enhance our ability to process and respond to stressors, rather than get stuck in reactivity.
How mindful breathing impacts your nervous system
Mindful breathing exercises are simple practices that you can use to self-regulate. Slightly changing your breathing pattern can have a major effect on regulation by activating either your sympathetic or parasympathetic nervous system.
Mindful breathing can…
Decrease stress & Enhance Relaxation
Boost energy and improve mood
Reduce blood pressure
Improve sleep
There are various types of mindful breathing practices or pranayama that can help us to regulate our nervous systems and return the body and mind to a state of homeostasis, or balance. Some of these practices include:
Diaphragmatic Breathing (Dirgha Pranayama)
Box Breathing
Ocean breath/ Victorious breath (Ujjayi Pranayama)
Breath of Fire or (Kapalabhati Pranayama
How to practice Diaphragmatic or Belly Breathing:
Find a comfortable position, either sitting up or lying down.
Place one hand on your chest and the other on your stomach.
Take a slow deep inhale through your nose, noticing your stomach expand as the breath enters your body.
Slowly, exhale through your nose, noticing your stomach lower as the breath exits your body.
Continue steps 1 through 4 as many times as you like.
Notice how your mind/body feels now.
This mindful breathing technique stimulates the parasympathetic nervous system, a.k.a. The body’s state of REST and DIGEST…
Simply integrating mindful breathing or meditation practices into your daily life can have a profound effect on your overall physical, mental, and spiritual wellbeing.
If you’re interested in learning more about Mindful breathing, yoga and how it can improve your overall health & wellbeing join us for an immersive yoga retreat experience with Empowered Soul Yoga Retreats in North Myrtle Beach, South Carolina this September 18-22, 2023.
You’re also invited to join us for live online weekly guided meditations live on Youtube and in our private Empowered Soul Yoga Retreats Facebook Group.
Making the decision to join a yoga retreat can set you on the path to a transformative and life-changing experience, if you choose a retreat that fits your unique needs, goals and personality.
Retreats are the perfect opportunity to indulge in an immersive experience to elevate your physical, mental & emotional well-being.
And of course, we can all use some more of THAT.
If you’re on the fence about joining a yoga retreat, check out our blogpost: 6 Reasons to Join a Yoga Retreat.
Join our Retreats
Reflect | Restore | Thrive
September 18-22 2023 | North Myrtle Beach, SC
Have you been feeling stuck in the ‘hustle’, burnt out, and disconnected from your true self?
Are you craving time to reflect, rest, and to learn how to create
a lifestyle that brings you more joy?
Join us in North Myrtle Beach!
About this Retreat:
5 days | 4 nights at a private residence in North Myrtle Beach, a short walk from the ocean.
Daily guided journaling, yoga & meditation.
All Meals provided by our in-house private chef: vegan, vegetarian, gluten free, and other dietary options available upon request.
Customized Therapeutic Massage
Special Workshops including Ayurvedic Lifestyle Workshop with an Ayurvedic Consultant.
Free time to explore, chill poolside, or relax on the beach.
Opportunity to foster meaningful relationships.
Raise Your Vibration through Self-Love & Empowerment
April-21-28 2023 | Sacred Valley, Peru
Have you been feeling ‘low energy’ or at a stalemate in your life?
Do you feel like there is something lacking like drive, encouragement or inspiration?
If you’re ready to ditch repetitive routines that leave you drained and uninspired, and are curious about reconnecting with your personal power…
Join Empowered Soul Retreats for a 8 day | 7 night retreat in Peru.
If you’re ready to step into your power, speak your truth and embark on a journey of self-acceptance, join Alyssabeth & Mimi at the Raise Your Vibration through Self-Love & Empowerment yoga retreat at Samadhi Sacred Valley in Cusco, Peru April 21- April 28, 2024.
Playa Grande, Costa Rica | November 2024
Stay tuned for details.