In fact, research shows that breath awareness is among the most effective and accessible tools for self-regulation and calming the nervous system. Research has validated the impact of breathing practices on our mental state. Therefore, we shift into a calmer state of mind in which we are better able to handle our emotions or circumstances. Consequently, we move into the relaxation response governed by the parasympathetic nervous system. When we slow and regulate the breath, we move out of the fight-or-flight response governed by the sympathetic nervous system. How to Keep Calm Through the Power of BreathĬonscious, controlled breathing is one of the easiest and most immediate ways to calm the nervous system. Consequently, it improves energy, helps you sleep better, increase immunity, lowers blood pressure, and stabilizes blood sugar. Thus, learning how to activate the rest-and-digest system is the key to calming the body and mind.įurthermore, the parasympathetic nervous system counteracts all the negative effects of the sympathetic nervous system. Only one of the two systems (rest-and-digest or fight-or-flight) can be activated at any given time. When the parasympathetic nervous system is activated, the heart rate drops, blood pressure falls, and the breath becomes slower and deeper. Therefore, this is also known as the “rest-and-digest” or relaxation response. However, we have the ability to counteract the stress response by activating the parasympathetic nervous system. In turn, these physical reactions emphasize our anxious thoughts and turbulent emotions. As a result, the heart beats more quickly, the breath becomes shallow, and blood pressure goes up. When we are tense or upset, the sympathetic nervous system activates the stress response, also known as the fight-or-flight response. Michel Mennesson, MD, psychiatrist at Newport Academy The Rest-and-Digest and Fight-or-Flight SystemsĮmotions and events affect the mind-the way we think and feel. “A quiet mind allows for openness to another, the capacity to reflect and to see the world in a different way. Happily, there are many simple, accessible, all-natural ways to stay calm. In fact, we all need ways to quiet the mind and relax the body, no matter our age. Such tools can support them throughout life. Therefore, teens need tools for returning to a place of calm and peacefulness. Moreover, changes in a teen’s environment also impact their state of mind. In the adolescent years, it’s not unusual to experience a rollercoaster of emotions throughout the day.
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