If you've ever been in a yoga class, they most likely cued you to focus on your breath, this is done not only to make sure you're getting oxygen in your body, but also to increase mindfulness. In addition, the practice of deep breathing stimulates our parasympathetic nervous system (PNS), responsible for activities that occur when our body is at rest. It functions in opposite to the sympathetic nervous system, which stimulates activities associated with the flight-or-fight response. In other words, breathing deeply/using yogic breath signals your nervous system (including your BRAIN) to relax and rest.
By making the choice to voluntarily change the rate, depth, and pattern of our breathing, we can change the messages being sent from the body’s respiratory system to the brain. These messages from the respiratory system have a rapid, powerful effects on major brain centers involved in thought, emotion, and behavior.
Here are three ways to practice yogic/deep breathing to help relieve depression:
Coherent Breathing
This breath is achieved by counting to five inhaling and count to five exhaling. These five-minute rate breathing maximizes the heart rate variability (HRV), a measurement of how well the parasympathetic nervous system is working. The higher the HRV the better because a higher HRV is associated with a healthier cardiovascular system and a stronger stress-response system.
Resistance Breathing
Resistance breathing is exactly what its name suggests: breathing that creates resistance to the flow of air. So, simply breathe out of our nose, to create more resistance than breathing through the mouth. and Inhale deeply and slowly in this way.
Breath Moving
An example of Breath Moving is as follows:
As you breathe in, imagine you are moving your breath to the top of your head. As you breathe out, imagine you are moving your breath to the base of your spine, your perineum, your sit bones. Each time you breathe in, move the breath to the top of the head. Each time you breathe out, move the breath to the base of the spine. Breathe in this circuit for ten cycles.
Try it out for 5-10 minutes a day and record your results each day, to see if you are making any progress.