• Breathing is one of the most fundamental and automatic actions that our body does. But, did you know that the way we breathe can impact our mental wellbeing? Shallow or rapid breathing can cause our bodies to become more tense, leading to feelings of anxiety. While deep breathing can activate the nervous system, which helps us to calm our bodies down.
• Research has shown that when we focus our breathing and practice deep breathing, we can help reduce stress and anxiety levels. When we focus on our breath and take slow, deep breaths, we activate the relaxation response in our body, which can help to lower heart rate, decrease blood pressure, and decrease cortisol (the stress hormone). Deep breathing can also help us to improve our cognitive functioning and enhance feelings of well-being.
• One simple breathing exercise we can do is called 4-7-8 breathing. To do this, we can sit comfortably with our backs straight or lie flat on our backs (whichever feels most comfortable) and inhale deeply through our nose for a count of 4. Hold our breath for a count of 7, and then exhale through our mouth for a count of 8. Repeat this cycle four times, and we’ll feel more relaxed, centred, and focused.

Meditation is a practice that involves training the mind to focus and be present. There are many different types of meditation we can practice. At its core, meditation is a practice of focusing our minds and cultivating a sense of calm and inner peace. It can take many different forms, from seated meditation to yoga to mindfulness exercises. Regardless of the specific practice, the goal is always to cultivate a sense of stillness and presence in the present moment.

Research has shown that meditation can have numerous benefits for us, including reducing symptoms of anxiety and depression, improving sleep quality, and enhancing feelings of well-being.

One study found that meditation can help increase the thickness of the prefrontal cortex, a part of our brains that is associated with decision-making, attention, and emotional regulation. By increasing the thickness of this area, meditation can help us better manage our emotions and make more informed decisions. One theory is that meditation helps to quiet our “monkey mind” – the constant chatter and distraction that can keep us from being fully present in the moment. By cultivating a sense of inner stillness and focus, we can begin to let go of negative thought patterns and limiting beliefs that can contribute to feelings of anxiety and depression.

Another study found that when we practice meditation, it can help reduce feelings of anxiety and depression in those of us with post-traumatic stress disorder (PTSD). By providing us with a sense of control and a focused direction to self-soothe and regulate ourselves to a more calming state.

Meditation can help to improve our overall emotional regulation, making it easier to navigate our difficult emotions like anger, sadness, or frustration. It can also lead to improved cognitive functioning, including better memory, attention, and focus.

Meditation is a practice that anyone can do, regardless of age, ability, or background. Whether we’re an experienced meditator or a complete beginner, we can try a guided meditation, sign up for a local yoga class, or simply set aside a few minutes each day to sit quietly and focus on our breath.

Of course, breathing, mindfulness and meditation is not a remedy for all mental health issues, and it is not a substitute for medication or therapy. However, it can be a valuable addition to a mental wellbeing plan, and it can help us to improve our overall quality of life.