Embrace Your Inner Calm
The Power of Breathwork and Meditation for Nervous System Regulation
Long hours, tight deadlines, and constant multitasking leaving you feeling overwhelmed, anxious, or simply out of sync with your true self? Consider the power of nervous system regulation. Try our team’s favorite relaxation practices and experience the peace and productivity it can bring to your workday.
Why Nervous System Regulation Matters
The command center of our bodies, our nervous system controls everything from our heartbeat to our stress responses. When we're constantly on the go: juggling work, family, and personal goals, it can become overtaxed – leading to chronic stress, anxiety, and even physical health issues. The good news? We can regulate our nervous system to come back to balance.
How nervous system regulation works
Practices like breathwork and meditation are not only spiritual practice, but they also influence our biology. Here’s how:
Neurochemicals: Practices like deep breathing and meditation increase production of calming neurotransmitters like GABA (gamma-aminobutyric acid) and serotonin, while reducing stress hormones like cortisol – creating a sense of well-being and relaxation.
Energy centers (Chakras): Breathwork and meditation help balance the body’s energy centers, or chakras. For example, deep breathing can activate the throat chakra (Vishuddha), enhancing communication and self-expression, while meditation on the third eye (Ajna) chakra can increase intuition and mental clarity.
Heart-brain coherence: Practicing heart-centered meditation, such as focusing on gratitude or compassion, creates coherence between the heart and brain. This harmony leads to a more balanced nervous system, improved emotional regulation, and a greater sense of peace.
Remember to breathe
One of the most effective tools for regulating the nervous system, breathwork allows us to consciously control our breath. This helps activate the parasympathetic nervous system, which is responsible for the "rest and digest" response – calming the body and mind, reducing stress and promoting healing.
Here are a few simple breathwork techniques to try:
Box breathing: Inhale for a count of four, hold for four, exhale for four, and hold for four. Repeat this cycle several times to cultivate a sense of calm.
Diaphragmatic breathing: Place one hand on your chest and the other on your abdomen. Breathe in deeply through your nose, allowing your abdomen to rise as your diaphragm fills with air. Exhale slowly through your mouth. This technique helps to ground you, bringing your body into a state of relaxation.
Alternate nostril breathing (Nadi Shodhana): Close your right nostril with your thumb, inhale through your left nostril, then close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, close it, and exhale through your left. This practice balances the left and right hemispheres of the brain, promoting mental clarity and calm.
Give yourself some space
Another powerful practice for nervous system regulation, meditation allows us to step out of the chaos of everyday life and into a space of stillness and inner peace. By tapping into the parasympathetic nervous system, we can slow our heart rate, lower blood pressure, and reduce stress hormones like cortisol.
Ready to start meditating? Here are a few tips:
Find a quiet space: Choose a place where you won’t be disturbed, like a cozy corner of your home, a peaceful spot in nature, or even your car during a lunch break.
Set an intention: Before you begin, take a moment to set an intention for your meditation. It could be to find calm, connect with your inner self – or simply to relax.
Start small: Begin with just 5–10 minutes of meditation. As you become more comfortable, you can gradually extend the duration.
Focus on your breath: One of the easiest ways to meditate is to focus on the breath. Simply observe the inhale and exhale, noticing the sensation of air entering and leaving your body. If your mind wanders, gently bring your focus back to your breath.
Stay calm, the easy way
Even if you can’t make time for a full breathwork or meditation session, there are easy ways to incorporate health habits into your workday. Here are easy ways to stay relaxed and centered:
Mindful breaks: Take short, mindful breaks throughout the day. Even a few minutes of deep breathing or a quick meditation can help reset your nervous system and keep stress at bay.
Movement: If possible, incorporate gentle stretches or yoga into your break time. This not only helps release physical tension but also revitalizes your energy centers, particularly the sacral (Svadhisthana) and solar plexus (Manipura) chakras, which are associated with creativity, personal power, and energy.
Grounding: Spend a few minutes grounding yourself, especially after a particularly stressful meeting or task. Place your feet flat on the ground, close your eyes, and take a few deep breaths. Visualize roots growing from your feet into the earth, anchoring you and providing stability. This practice can balance your root chakra (Muladhara), which governs your sense of security and belonging.
Gratitude Journaling: Keep a small journal at your desk and jot down a few things you’re grateful for each day. Gratitude practices have been shown to boost levels of dopamine and serotonin: neurochemicals that enhance mood and reduce stress. This practice also nourishes your heart chakra (Anahata), enhancing feelings of love, compassion, and connection.
Bringing It All Together with EvolveWell
At EvolveWell, we’re working diligently to build a game-changing platform for coaches that integrates time-tested wellness practices and modern technology to transform the personal growth process. It’s a big job! As rewarding as our work is, we prioritize taking care of ourselves with practices that nourish our spirits – and our creativity. We hope you try a few of these techniques out to help you experience balance, focus, and calm to your work life.
Want to join us and learn how to regulate like a pro?
Join us the last Thursday each month for a live Coaching Jam, where I’ll be facilitating our signature heart-expanding breathwork and music session designed to ground and inspire you. It’s free to join. I hope to see you there.
