Mindfulness & Meditation

What if we told you that most people are not even breathing well? Yes, it’s true. Most of us go throughout our days with only shallow, throaty breaths. I’m not saying that every breath needs to be a deep one, but it certainly needs to be incorporated into your daily routine, whether it be through mindfulness or meditation, and hopefully both. 

Here’s why…

Our nervous system needs us to! 

SYMPATHETIC VS PARASYMPATHETIC 

Sympathetic:  Fight or Flight 

Parasympathetic:  Rest and Digest 

These two need to be in balance.

In caveman times, the sympathetic system was beneficial when chased by a dangerous animal. When the body feels stressed, the endocrine system compensates by releasing more stress hormones. Then, we enter our cave (become safe), and both systems balance.  

These days, it’s as if we are constantly being chased by dangerous animals, and we no longer recover. We have work, to-do lists, bills, housework, overtraining, and overscheduled days. Our bodies are in a constant state of stress.

Our adrenal glands release cortisol, which then steals from other hormones because our endocrine system must stay balanced. This hormone shift creates a cytokine release, which then creates an inflammatory reaction, depresses the immune system, and creates bigger issues.  

A BALANCED NERVOUS SYSTEM MEANS:

• Absorption of proper nutrients

• Recover better from exercise

• Lose weight 

• Improves sleep

• Decreases inflammation

• Better coping mechanisms 

Here is a basic guide to starting meditation and mindful breathing and ultimately, just calming the body and mind down: 

• Breathing—This exercise helps you enter parasympathetic mode if you are experiencing anxiety or stress. Inhale for four counts, hold for six and exhale for eight. Do this until you feel centered and calm. The longer the exhale, the more it can relax you. You can do this for 2-3 minutes or 15, however long it takes to calm down. 

• Meditate—Find a time that works, stick to it, and try to do it every day. Do it in the same place, and make it a discipline. Show up there every day to do it, even if it's 5 minutes. Aim for 15. When thoughts come to your mind, dismiss them. This is a time not to think about your to-do list. 

• Mindfulness—This is your opportunity to be present in your moments, even when they are hard. Be truly present in your feelings and emotions. For example, a few weeks ago, I was driving through the mountains and noticing all the little things: wildflowers, interesting rocks, and shadows from the sun. It was incredibly calming. Another example is to thank your body for the gift of movement when exercising. 

• Prayer—This is your chance to be grateful. A grateful heart changes your entire energy. I spend the most time with God when I wake up and lie down at night, but I also reach for Him many times throughout my day. Prayer should be both ritual and continual. There is safety in knowing He’s in control and acknowledging it. 

Incorporating mindful breathing and meditation into your daily routine can significantly improve your overall well-being by helping to balance your nervous system. By taking time to calm your mind and focus on deeper, intentional breaths, you support your body's ability to reduce stress, boost immune function, and enhance recovery. Start small, be consistent, and allow yourself the opportunity to reset, recharge, and embrace the benefits of a more balanced and mindful life. Your nervous system—and your entire body—will thank you!