“The soul lives there in the silent breath.”

— Rumi

At Evolve, we often start coaching and facilitation sessions with a few moments of deep, mindful breathing in order to summon present-moment awareness and calm. You can bring this practice into your home as you and your loved ones navigate these stressful, uncertain times.

Here are some science-based breathing tips for you, courtesy of performance coach and breathing expert Ed Harrold.

Nasal breathing

Give extra attention to breathing though the nose, and not the mouth, even when exercising. Nasal breathing engages the lungs' air filtration system, the tiny hairs or cilia in nasal passages designed to protect the lungs from foreign invaders like viruses.

Breathe deeply

Breathing under stress tends to be quick and shallow. When you inhale and exhale into the upper portion of the lungs, the nerves signal a challenge and activate a stress response (sympathetic nervous system).

Instead, imagine your lungs as balloons that you are slowly filling up with air from the bottom of your lungs all the way to the top of your lungs, just under your collar bone. Notice the diaphragm pushing down as you inhale, allowing the lungs and ribcage to expand, and rising up when you exhale. Keep your shoulders down and still.

Breathing low and deep stimulates the nerves at the bottom of the lungs, activating the relaxation response (parasympathetic nervous system). Nasal, diaphragmatic breathing enhances the production of nitric oxide in the nasal passages, which boosts the immune system.

Take long, slow breaths

Breathing deeply in itself lengthens and slows the pace of the breath. When the rate of breathing is fewer than ten breaths a minute (6 seconds per breath), the relaxation response is activated. When we breathe at a rate of 4-6 breaths a minute (10-15 seconds per breath), the heart rate slows down and heart rate variability improves, with more relaxation and recovery.

Enjoy a four-part breath

Experiment with a four-part breath, counting to 5 on a full, slow, deep inhale, and then pause for 3 at the top of the inhale. Then, count to five or more on a slow, full exhale, and pause at the bottom of the exhale for 3 or longer until the natural urge to inhale arrives.

Notice a pleasant stillness of the mind when you gently pause your breath at the top and the bottom of the breath.

Try the ocean sound breath

Make an ocean sound with your breath. Slow the pace, breathing in and out slowly and deeply. The ocean sound helps slows the pace of breathing because we are constricting the epiglottis muscle on the inhale and exhale.

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My dear friend, these are extremely difficult times for loved ones struggling in the hospital, medical professionals on the front lines and essential workers taking care of our basic needs ... and all of this stress may be hard for you, too. Next time pandemic worries take your breath away, call it back. Rather than unconsciously holding your breath, inhale and exhale through your nose, deep and slow. Add a conscious pause at the bottom of the breath, a shortcut to a calm and still mind.

And remember that we are here for you should you need support during this extraordinary time.

Sending love and courage.