10/10/2023
Over thinking, restlessness, anxiety, trying to be perfect in everything you do, getting stressed when you're unable to keep up with your own expectations and getting stressed about it, sometimes harboring negative thoughts in the head about people & things, anger & irritability ..
These are some of the common behavioral patterns in people I have across in my profession.
Most of the times mental restlessness & consistently anxious mind is the major cause for physical issues like palpitations, Blood pressure variations, hypertension, irritable bowel syndrome, acidity, asthma/wheezing, insomnia to mention a few health issues.
And treating these conditions with merely drug prescriptions do not yield results or betterment in patient's condition.
A good Mental health, clarity in thought processes and ability to face stressful & mentally demanding situations depend mostly on how balanced we are.. And how do we achieve this?
The only major connection between our mind & body is our BREATHING. A major nerve called Vagus nerve from the brain directly supplies majority of our organ system like lungs, heart & gastrointestinal system, endocrinal system, adrenal glands etc.
Under stressful situations, this vagus nerve is overstimulated thus increasing heart rate, breathing rate, acid secretions in the stomach, increased mobility of the Gastro intestinal tract. In medical terms, this is referred to as a triggered Sympathetic response. Now how to counter this and to activate the calming centres in the brain? In other words, how to activate the Parasympathetic aspect of our nervous system so that we feel relaxed & calm?
Very simple!
Just by observing your breath and by consciously slowing down your breathing, you can achieve a calmer mind within a minute!
Practice these 2 simple Breathing techniques when you're restless & anxious or stressed:
1. Triangular breathing:
Your breathing pattern can take the imaginary pattern of an inverted triangle.
Start inhaling from the tip of the inverted triangle for a slow count of 5 - and hold your breath for a count of slow 5 - exhale very slowly for a count of 5 completing the triangle shape in your imagination.
This brings your mind under your control bringing in immediate calmness & relaxed breathing.
2. Box breathing :
Same as the inverted Triangle Breathing, but you also hold the breath with ease after exhalation.
Do watch the demo & practice along! 😃
Happy world mental health day from Swastii Lifestyle medicine clinic, Coimbatore
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