First of all, let's talk about burnout. In a 2020 study, cnbc found that 9.8 million working moms were suffering from burnout.
When I'm experiencing burnout, I have a hard time sleeping. I get more neck tension and headaches. My stomach becomes nervous and my digestion slows down. I have a lack of energy and more aches and pains throughout my body. My breathing becomes really shallow and feels like I cannot take a fully deep breath.
Most commonly, people experiencing burnout suffer from fatigue, cynicism, lack of motivation, headaches, chest tightness, stomachaches, nausea, hair loss and even increased crying.
I decided to share THE ONE THING that continues to support me with my burnout.
I'm not going to keep you in suspense!
It's your breath!
I know, I know, You've heard this thousands of times. But, it's really true that if you focus on your breathing, big things manifest in your life.
Let's talk about 7 health reasons for taking a few minutes a day for your breath work.
1. Decreases stress
Focusing on your breathing and slowing it down voluntarily regulates your autonomic nervous system. It also releases endorphins, the 'feel good' hormone.
2. Relieves pain
Releasing endorphins relieves pain and sends a message to the nervous system that you are safe.
3. Stimulates the lymphatic system (detox)
Breathing is known to detoxify the body of 70% of the toxins as you expel the carbon dioxide. A few minutes of full deep diaphramatic breaths a day keeps the doctor away!
4. Improves your immune system
Fully oxygenated blood carries nutrients and vitamins more efficiently, which aids your body's ability to fight of illnesses and infections.
5. Lowers blood pressure
Deep breathing slows the heart rate and relaxes your muscles taking strain off of the heart and the blood vessels. This improves blood circulation and lowers blood pressure.
6. Improves digestion
Healthier blood flow from deep breathing brings more vital blood and circulation to the intestines, which aids proper digestion.
7. Supports the spine and your posture
As you take the time to sit up and fully breathe, you make space in your spinal column and your internal organs. This space supports all of the previously mentioned benefits of deep breathing.
Now, deep breathing is something that is unnatural for your body to do, so just like learning any new skill, it takes practice! Try to incorporate one breathing exercise each day.
Here is a simple breathing exercise that can be incorporated into your daily routine:
>>> Breathe in calmly, through the nose, filling your abdomen and chest, for 5 seconds (or longer, not exceeding 7 seconds). Hold this breath in for 3 seconds. Slowly and gently release the breath through the mouth for 5 seconds (or more, whatever is comfortable.) breathe out through a slightly parted lip or “O” shaped lips. Repeat this 5 times, or even better, continue for 5 minutes.<<<
Can’t find time for these techniques?
Consider ways to sneak them into your schedule, like right when you wake up and go to sleep, driving home from work, in the shower, or even put a reminder on your phone or a post-it note on your bathroom mirror or computer monitor at work.
So what are you waiting for?
Inhale… And exhale!
Looking for a community for accountability?
We have weekly meetings with breath work and a video library to choose from.