Feeling overwhelmed, overloaded, unable to take a deep breath??? You’re not alone. A client of mine recently commented at the beginning of her session that her muscles were so tight she felt as if she could barely breathe.

This is not uncommon. Our always-on, high-pressure, meet-the-deadline culture kicks our sympathetic nervous system into high gear, which in turn pumps out cortisol and other stress hormones that, in the moment, allow us to get the job done. This “flight-or-fight” response is beneficial, particularly when we find ourselves in stressful situations, as it allows us to survive.

But if we stay in survival mode for extended periods of time, the chronically elevated stress hormone levels can impact body functions, including the immune system, circulatory system and digestive system. This can leave us feeling depleted, distracted, and disconnected.

Stimulating the parasympathetic nervous system can counter the effects of the “fight-or-flight” response by lowering your heart rate and blood pressure, creating a sense of calm, and facilitating healing. Breath is key to this process, and there are several practices that link the mind and body via the breath, including massage, yoga, meditation, and t’ai chi. Simply focusing on breath can have a profound effect on your well-being.

Here is a breathing exercise you can do almost anywhere that activates the parasympathetic nervous system. You may feel a little dizzy at first, but once you’ve practised this a few times, you’ll find it’s an effective way to return to a balanced state.

1.  Inhale for 2 counts
2.  At the top of your inhale, hold for 1 count
3.  Exhale for 4 counts
4.  At the bottom of your exhale, hold for 1 count

If find yourself needing to yawn a few rounds in, don’t hold back. Yawn deeply, and then return to the breathing pattern when you’re ready. As you progress through this breathing exercise, start to lengthen both the inhales and the exhales. The trick here is to make your exhales are longer than your inhales. After a few moments, notice if you’re feeling more calm, centered, and refreshed.