Breathing + Connection

Breathing: Wanna bet that everyone who is reading this is also breathing?  Sounds like a safe one, but we have to be sure that we are doing it correctly.  Your diaphragm should be doing the bulk of the work when you are breathing at rest.  Don't believe me? Take a look at a baby and see their belly go up and down.  If you are not using your diaphragm you are tightening the muscles of your neck, chest, and back with every breath. 

Connection to self, community, and nature all have scientific backing, don’t believe me? Try some of our suggestions for yourself!

Diaphragmatic / Belly Breathing

Your diaphragm was specifically designed for changing the pressure in your lungs to make them expand.  If this isn't happening your body will lift the rib-cage off of the lungs by using the muscles of your neck (scalenes & sternocleidomastoid) along with the muscles of your chest and back most specifically your pectoralis minor.  This video is a great place to start and to make it a “Therapeutic Breath” try to inhale for 5 seconds and exhale for 5 seconds.

Shut Your Mouth Breathing - Patrick McKeown

Ever been called a mouth breather?  If not consider yourself lucky because it is certainly not a compliment.  The act of breathing through your nose has a world of positive and necessary physiological effects.  If you or someone you know breathes through their mouth you have to show them this video

Tactical / Box Breathing

We are lucky that most of us don't have bombs and buildings blowing up around us regularly, but for people in military combat that can, unfortunately, be a reality. This does not mean that your life comes without stress. Tactical / Box Breathing was developed by the Navy SEALS to stay calm in high-pressure situations so don't think for a second that it won't work for you when you need a second to reconnect with yourself.

IT’S ALL ABOUT CONNECTION…

…to Self

Connection to self may be as simple as consistently familiarizing your mind with the feeling of happiness or contentment by doing something you enjoy. This one is personal but needs to be done every day even if it’s for a short period. Find something that gives you a sense of well being and do it often such as dancing, exercising, singing, listening to your favorite song, surfing, spending time with your grandkids, spending time with your grandparents. Anything that brings a smile. Other ways to improve your connection to self and happiness is by being empathetic and kind to others. Try it and you’ll see it!

…to Community

Connection to your community is equally important but can be a little bit more time-consuming. Because of science, we suggest volunteering weekly or finding a social or religious organization that suits your needs. We are all together in this world, but it doesn’t always feel that way. The people we connect with, our tribe, is immensely important. Make sure the people you surround yourself are raising you up. Not bringing you down.

…to Nature

Connection to Nature is well proven in the literature to reduce cortisol levels, lower pulse rate, lower blood pressure, greater parasympathetic (rest and digest) nerve activity, and lower sympathetic nerve activity (fight or flight), so go for a walk in the woods, sit under a tree, swim in the ocean or a lake for 30 minutes as often as possible.