Heart belly breath is an easy breathing strategy that can come in handy when we're scared, worried, stressed, sad or angry. Here's how it works: Putting one hand on your chest and the other hand on your belly, you take a deep breath in and then exhale slowly. Both hands should move. Repeat this breathing method a few times.
When a simple tool has a big impact there are often fascinating scientific underpinnings. When we understand the science behind heart belly breath, we can use the principles to facilitate calm in a variety of different ways. Here are 3 different scientific tidbits we can take from this breathing exercise and apply to different situations.
Nervous system regulation. Our nervous systems operates using two different states: sympathetic responses and parasympathetic responses. Often referred to as the gas and the brakes of the nervous system, these responses govern so much of our day-to-day experience.
When stress isn't managed we often spend the day in sympathetic dominance where our nervous system is pressing the gas all day long, making us feel like we're running from a bear or homework or our to-do list or anything that feels remotely threatening. When we have learned to regulate the nervous system we are able to spend the day in parasympathetic dominance. This means we're relaxed and ready, able to rise to the occasion when we're met with a stressful moment but equally able to settle down after the stress has passed.
Scientists agree that parasympathetic dominance is protective for many facets of health but in the hustle and bustle of day to day life, it's easy to forget that regularly bringing down our stress levels keeps them manageable. When we understand that we need to consciously put the brakes on stress at intervals throughout the day, we keep our stress levels low enough that we can bring them back down at will. Breathing exercises, taking breaks, spending time in nature, moving our bodies, reading a book, spending time with pets are examples of different types of moments that reset stress levels.
Deep breathing is low lung breathing. Putting a hand on the heart and a hand on the belly helps us connect with the upper and lower lobes of the lungs. When we take deep breaths, the lower lobes of the lungs expand. When we take shallow breaths the lower lungs don't get much of a workout and we're primarily using the upper lungs. Full, deep breathing helps us put on the breaks on stress and return to or remain in parasympathetic dominance. The simple application for this is to bring regular awareness to the depth of your breathing. At a stoplight notice, are you breathing such that your belly is moving? If so, your deep breaths are supporting an internal steadiness. If you find that you're consistently breathing in a more shallow way, gently take note and adjust.
Vagus Nerve stimulation makes for quick impact. The vagus nerve is our largest nerve and extends from the brain stem through the large intestine. It accounts for 75% of the parasympathetic nervous system's response. 75%! This is a great news. It means that if we can tune into the vagus nerve and regularly help it settle down, we will feel more peaceful. Imagine having the ability to do 3/4 of the work to bring the nervous system into a more calm space. With heart belly breath, our hands are placed in a way that stimulates the vagus nerve, signaling to the brain that we're OK and there's no need for a stress response. The deep breathing that we do also sends a signal through this big nerve to our brain that everything is alright. Other applications of knowledge about the vagus nerve include recognizing that repeated inflammation of the digestive tract can lead to vagal stress which can impact mood and created a near constant stress responses. Singing or humming stimulates the branches of the vagus nerve in the throat and can induce feelings of calm.
While it's not necessary to know all of the science behind heart belly breath in order to enjoy the benefits of it, there are simple principles hidden in this breath that we can apply more universally. When we connect with a more holistic approach to managing stress we take into account the importance of nervous system regulation, regular deep breathing, and the impact of the vagus nerve and then we're in a position to support ourselves no matter what comes our way. So the next time you're looking for a tool to manage stress, let heart belly breath guide you to a deeper awareness of the many ways to access calm.
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