When we are relaxed and comfortable (parasympathetic), we optimally use diaphragmatic breathing (see previous post). However, there are important breathing practices that we can use to calm a heightened nervous system. You might experience a heightened (sympathetic) nervous system with any of the following: anxiety, agitation, racing heart rate, rapid/shallow breathing, distracted mind, tense muscles, digestive issues, and many more.

Try pursed lip or extended exhale breathing.

This involves breathing comfortably in through the nose then slowly breathing out through pursed lips. You might imagine that you are blowing a candle flame but not blowing it out. Another option is to blow out through a straw. The long slow exhale calms your nervous system. Do this until you feel a shift in the area that you noticed. Also, discontinue this practice if you notice light headedness or increase in symptoms.