Have you ever found yourself uttering the words, “I just can’t help it. It’s just how I am…”?
This sentiment often arises from the realisation that a significant part, if not the majority, of our lives is driven by the unconscious mind.
Surprisingly, studies suggest that anywhere from 85% to 95% of our actions are performed unconsciously. In this blog post, we will explore the fascinating realm of the unconscious mind, our automatic reactions to stress and emotions, and how we can tap into the power of conscious breathing to enhance our well-being.
The Unconscious Mind
It is intriguing how we rarely need to remind ourselves to perform essential functions like breathing or scratching an itch. These actions occur almost effortlessly, with little to no conscious attention.
Similarly, our reactions to stress, work overload, bullying, or emotional situations often seem to unfold automatically, like pre-programmed behaviours. Some individuals may exhibit exaggerated responses, while others might appear unaffected. This automaticity is a result of the unconscious mind, which governs our behaviours and responses without our conscious awareness.
Understanding the Autonomic Nervous System
To comprehend the impact of conscious breathing on our well-being, we must delve into the autonomic nervous system. This system has two primary states: the sympathetic nervous system and the parasympathetic nervous system.
The sympathetic state is commonly known as the fight-or-flight response, characterised by heightened arousal and readiness for action, much like a Tasmanian devil or a stick of dynamite.
On the other hand, the parasympathetic state is often referred to as the rest-and-digest or relax-and-recover response, akin to a calm and quiet field mouse.
Ideally, our bodies should spend most of their time in the parasympathetic state. The sympathetic response is meant to be reserved for times when we face imminent danger and need to escape swiftly.
However, prolonged stress and anxiety can disrupt this delicate balance, trapping us in either the sympathetic or parasympathetic mode. Consequently, our bodies lose the ability to differentiate between safety and danger, hindering our optimal functioning.
The Power of Conscious Breathing
While the autonomic nervous system operates automatically, we possess the ability to influence it consciously. This is where conscious breathing practices come into play. By incorporating a routine of daily breathing exercises, we can take control of our breath, regulate our heart rate, and impact the vagus nerve—the crucial link between the brain and various bodily functions.
Conscious breathing involves focusing on our breath, observing its rhythm, and consciously adjusting its pace. One effective technique is deep diaphragmatic breathing, where we inhale deeply through our nose, allowing the breath to fill our abdomen, and exhale slowly through our mouth, releasing any tension or stress.
Research has shown that conscious breathing can shift our bodies from the sympathetic to the parasympathetic state, promoting a sense of calmness and relaxation. As we engage in conscious breathing, our heart rate decreases, blood pressure stabilizes, and stress hormones diminish. This shift allows our bodies to enter a state of rest and restoration, where healing and replenishment occur.
Moreover, conscious breathing practices cultivate mindfulness, an essential aspect of well-being. By directing our attention to the present moment and our breath, we develop a greater awareness of our thoughts, emotions, and bodily sensations. This heightened mindfulness helps us detach from the incessant chatter of the mind and promotes a sense of inner peace and clarity.
Building Resilience and Evolving
Consistent practice of conscious breathing fosters resilience within us. It strengthens the mind-body connection and equips us with the tools to navigate through challenging situations with greater composure and adaptability. As we regulate our breath, we gain mastery over our automatic reactions, preventing impulsive responses and allowing for more thoughtful and intentional actions.
The benefits of conscious breathing extend beyond our individual well-being. When we cultivate inner calm and optimal functioning, it ripples outward, positively influencing our relationships, interactions, and the overall environment we inhabit. By embracing conscious breathing as a daily practice, we contribute to a more harmonious and balanced world. People will notice to more zen version of you and it will encourage others around you to be calm and steady too.
Incorporating Conscious Breathing Into Daily Life
So, in order to fully integrate conscious breathing into our daily lives, it is important to establish a consistent practice. Set aside dedicated time each day to engage in conscious breathing exercises. This can be as simple as finding a quiet space, sitting comfortably, and focusing on your breath for a few minutes. Gradually increase the duration of your practice as you become more comfortable.
Additionally, try to incorporate conscious breathing into moments of stress or overwhelm throughout the day. Whenever you notice tension building or your mind racing, pause and take a few deep, intentional breaths. Allow the breath to anchor you in the present moment, bringing you back to a state of calm and clarity.
Here is an interesting theory, and I challenge you to try it out for yourself. Military, Police, Firefighters (to name a few) are professions who practice and rehearse a series of scenario responses regularly. It is this practice that enables them to seemingly react to situations with ease. Unaware bystanders might think these men and women are like Superman, and while they may be brave individuals, the real reason they function so well, is because the practice-practice-practice. So too can you. By practicing breathwork on a daily basis, when not stressed… when not under pressure… so that WHEN YOU ARE – YOU PERFORM OPTIMALLY
In a world where unconscious patterns often dictate our lives, it is empowering to recognize the potential within us to harness the power of conscious breathing. By deliberately engaging in breathing exercises, we can shift our bodies from the stress-driven sympathetic state to the restorative parasympathetic state. This transformation unlocks a myriad of benefits, including enhanced well-being, improved emotional regulation, and increased resilience. So, take a deep breath, become attuned to the rhythm of your breath, and embark on a journey towards a calmer, more evolved version of yourself. Embrace the power of conscious breathing and unlock your true potential.
Séamus
