“If you can’t breathe nothing else matters”. This is a saying from the American Lung Association, but it is true for all of us. Going beyond the concept that breathing gives us oxygen, otherwise know as life force energy, we can use breathing to help calm our minds. Recent research studies show how our brains also reap the benefits of breathing and mindfulness. In one study it showed that daily mindfulness activities actually decreases the size of your amygdala. The amygdala is the area of the brain that is responsible for putting us into fight or flight mode. When your amygdala is smaller you won’t be go into fight or flight mode as often.
Mindfulness also increases the size of your hippocampus. Did you know that your hippocampus is the only area of your brain where new cell growth is possible. The hippocampus helps you transition short-term memories into long-term memories, especially as it relates to events and factual learning. As part of the limbic system, it also helps you regulate impulses and emotions. The benefits of doing some slow breathing while being mindful of your body and environment can help you deal with your emotions better as well as keep you out of "fight or flight" mode.
What can you start doing today? One of the simplest things to do is just take a breath in through your nose and exhale through pursed lips like you are blowing on hot soup. Inhale to the natural end and then exhale again fully emptying your lungs. Ideally, you would exhale twice as long as you inhale. Repeat for 5 breaths. While breathing, simply recognize the thoughts that you are having. Be aware of the thought and then let it go. Mindfulness and meditation are not about emptying your brain, but rather being present and acknowledging your thoughts and feelings. For more information about relaxation and mindfulness techniques check out Dr. Chatterjee‘s book The Stress Solution, https://drchatterjee.com/the-stress-solution/
Here is a link to a Podcast from Dr. Joe Tatta, DPT, on Yoga and Mindfulness.
Or the direct link to the data on the hippocampus and amygdala are found here: