Live Whole Health #256: Unlock relaxation with intentional breathing

What is free, requires no equipment or facility, and takes only a few minutes to create changes in your mind and body? Breathing!

As it turns out, the fastest way to shift from a “fight or flight” to a “rest and digest” state is something you already do all day, every day. We’re just going to add attention and intention to take a longer and deeper breath than you might in a typical day to increase your relaxation, focus and clarity.

This “rest and digest” parasympathetic nervous system encourages your muscles to relax, and your heart is a muscle, so lengthening the breath may also positively affect your blood pressure. There may be times you don’t even realize you are stressed until you notice a tightness in your jaw, neck or shoulders. This is a good time to take a long, deep breath, focusing entirely on that exchange of air in that moment. Breathing is the foundation of mindfulness; being present in the moment with the movement of our body as we take in and release air brings our awareness to this one action.

Join Dr. Brandon Yabko in this 3-minute breathing space meditation. See if you can notice your body relaxing with each breath.

Your most precious commodity is time, and when you honor a few minutes to breathe, you prioritize your well-being. You can find more breathing, mindfulness, and relaxation practices and tips in VA’s Live Whole Health mobile app or on the VA Whole Health website.