We are complex creatures aren’t we? Even the autonomic nervous system is in on the seemingly unending paradox of living while dying at the same time. Its two aspects work in opposition to each other: the sympathetic system helps the body activate (accelerating pulse, increasing blood pressure, and muscle tension) while the parasympathetic system does the opposite (decreasing pulse and blood pressure, relaxing muscles). Inhalation stimulates the sympathetic system, and exhalation stimulates the parasympathetic system. When under pressure, we tighten and tense by unintentionally inhaling longer than we’re exhaling- you might catch yourself at it the next time you read an exasperating email.
Try its antidote: lengthen the exhalation for twice as long as the inhalation. Pucker your lips and press the air out as though you were blowing on a hot cup of tea. Listen to the sound and squeeze your navel back. Empty out. And when you are ready to inhale again, pull the breath gently through your nostrils.
Sustain this breathing pattern for even a minute and your heart rate slows, your blood pressure drops, and your muscles begin to relax. Catch the wonderful feeling of fresh air, and then let it go.
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