WAKE UP
You are woken up by the sound of your alarm clock. What do you choose?
Do you jump out of bed within 15 seconds or do you give in to the temptation to press the SNOOZE button for a few more minutes? Your bed feels lovely and those few minutes seem harmless. Until you realise that you will be late for work if not, and you are forced to get up.
For most of us, mornings are pretty rushed and hectic. We run around getting ready for the day and our heads are plagued with thoughts of what we need to do, where we need to go, what we have forgotten or simply the fact that we are running late. Not an optimal way to start the day.
In fact, why is it not?
This has to do with the way you breathe in this state of being. You breathe high and fast from the chest and this activates your sympathetic nervous system. Often with an open mouth too. This part of your nervous system represents action and stress. Your heart rate goes up, glucose is released to your muscles and your pupils are enlarged. It slows down the functioning of the digestive and sexual organs.
You can think of it as an accelerator.
In contrast, slow, deep breaths from the stomach activate the parasympathetic nervous system, which causes relaxation and recovery in the body. It regulates activities such as digestion, nutrient absorption and slowing down the heart rate. It is your brake pedal.
A balance between the two is essential for the body’s well-being. This balance allows the body to respond appropriately to different situations, such as stressful moments and rest periods. A disruption of this balance can lead to health problems, such as chronic stress, digestive problems and sleep disorders.
It is not that only one of the two nervous systems is always on. Actually, one is always dominating, but both are active. During the day, you oscillate between a dominant sympathic and parasympathetic nervous system.
Until a few years ago, it was thought that this part of the nervous system can hardly be influenced by yourself because it functions naturally. Wim Hof has proved that it can.
What if I told you now that you can control the remote control yourself! That by the way you breathe you can improve your mental and physical health?
Breathing is the most important exercise for your health that you do every day to stay alive. You can stay alive for weeks without food, a few days without water, only a few minutes without oxygen. You breathe about 20000 times a day to take in enough oxygen.
OUT OF BED IN 15 SECONDS
Now that you know how important breathing is, you can choose to jump out of bed in 15 second and start with a moment to yourself. Take a moment of conscious breathing to start the day in tranquillity. It’s one of the best ways to reduce stress, improve your focus and concentration, increase your energy levels by increasing the flow of oxygen to your cells so you can stay focused on your goals, on your priorities and on what’s most important in your life every day.
One of the great things about the breathing is getting people out of their heads and into their bodies – Wim Hof
Here are 3 simple breathing techniques you can use every day to balance your nervous system:
Mindful breathing technique in the morning
Sit comfortably with a straight back. This may be in a cross-legged position or with your feet on the floor.
Close your eyes and bring your attention to your breathing.
Inhale slowly and deeply through your nose, feeling the air fill your belly.
Count to four as you inhale. You can put one hand on your belly.
Hold your breath for a few seconds.
Exhale slowly and completely through your mouth, feeling the air flow out of your body.
Repeat for 2-3 minutes, staying focused on your breathing and trying to breathe deeper and slower each time.
Box Breathing breathing technique in the afternoon
4 seconds inhaling through nose
Hold breath for 4 seconds
4 seconds exhaling through mouth
Hold breath for 4 seconds
Repeat this cycle 4x
4-7-8 breathing technique before bedtime
Sit or lie down comfortably with a straight back.
Close your mouth and inhale calmly through your nose, counting to four.
Hold your breath for seven counts.
Then gently exhale through your mouth, counting to eight.
Repeat this cycle three to four times. You count in your head.
Could you use some advice on applying these breathing techniques?
During your well-deserved holiday at MiFlow Villas and Suites in Spain, you can experience these, and only other breathing techniques, for yourself. You will learn how the way you breathe can improve your mental and physical health. It is also possible to attend a Wim Hof Method workshop. With enthusiasm and dedication, we support you to take on new challenges that enrich your life in a positive way. MiFlow is more than just a holiday, it’s a life-changing experience where you invest in your health, happiness and growth. After a wonderful holiday, you go home with a suitcase full of gains.
Tired of pressing the SNOOZE button?
Book your stay at MiFlow Villas and Suites and discover how to start your day in tranquillity.