Parasympathetic Breathing - An Easy Way to Destress

Had a tough day? Feeling stressed out? Maybe you’ve just finished a hard work out? Chances are you are operating in a state of sympathetic nervous activity...

Our sympathetic nervous system is responsible for our “Fight or Flight” response, and acts on the systems of the body to help us perform at our peak. This is highly important as it allows us to run faster, jump higher, and increase productivity. Physiological changes such as increased heart rate and blood pressure, sweat response, and hormone release (cortisol, adrenaline, etc.) all allow us to achieve our peak at any given moment.

Unfortunately, far too many of us live in a state of sympathetic nervous activity far more than needed.

Over-stimulation, anxiety, and pressures of the modern world mean we often struggle to return to a state of parasympathetic activity.

Why Does this Matter?

Our parasympathetic nervous system is responsible for “Rest, digest and recorver”, meaning if we don’t spend the majority of our time in this state something is going to suffer.

Long term issues may include adrenal fatigue/ burn out, weight gain, chronic disease such as type 2 diabetes, heart disease, and stroke. Short term issues may include changes in sleep patterns, general lethargy and fatigue, anxiety, and depression etc.

There is strong evidence to now show that athletic performance and training adaptations are also increased when we get to a state of recovery sooner i.e. return to parasympathetic nervous activity.

So, if you want to not only feel and perform better but also become the happiest and healthiest version of yourself, then it makes sense to spend some time on enhancing your recovery.

The simplest way to return to a parasympathetic state is to complete parasympathetic breathing:

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 8 seconds
• Repeat for 6 minutes

(Side note: fitting in as little as 6 breathes of the above has been shown to decrease cortisol by up to 50%!)

So, the next time you are feeling stressed out of tired, why not take 6 minutes, have a lie down and simply breathe…