With any fear, anger or frustration, or when feeling overwhelmed, the tendency is to hold our breath or breathe rapidly. Shallow breathing puts stress on the organs. A wall of tension surrounding our lungs creates tightness in the shoulder and neck areas.

For the body to function optimally, it is vital to learn how to control the breath. Breathing is neurological and is key to balancing the two parts of our autonomic nerve system—sympathetic and parasympathetic. Breathing properly will ultimately help with relaxation. It is one of the most effective means of reducing stress. Stress can be chronic and difficult to let go.

Correct breathing helps to restore the body’s cells. It gives the body and organs the oxygen needed to function properly. This helps reduce stress and anxiety in the mind and in all the organs. It can also help with physical conditions such as digestion, weight, constipation, and heart and bladder health. In addition, it helps to increase energy, lower blood pressure, reduce pain, and balance hormones and mood swings. It allows for awareness, patience, exercising tolerance and focus.

Diaphragmatic breathing or “belly breathing” increases metabolism and stamina and improves sleep quality. Slowly breathe in through the nose. Feel the stomach rise. Continue to breathe into the chest. Exhale slowly through the mouth, emptying the lungs completely and letting the stomach fall. Count to four with an inhale, pause, count to six with an exhale.

Chanting the sound Om while exhaling opens the third eye and vibrates at the frequency of 432 Hz. This is the same vibrational frequency found throughout nature. Chanting it, physically connects to nature and all living things. Beginning and ending a spiritual practice with chanting can relax the body for mindfulness. It helps to maintain the optimal energy and vitality needed to stimulate the vagus nerve.

The vagus nerve is the main nerve of the parasympathetic nervous system. Its branches begin in the medulla oblongata and travel deep into the body, sending signals to, but mostly from, the organs—especially the gut. The vagus nerve stimulates the tongue, the surface of the ear canal and the ear lobe.

Regular breathing is 10 to 14 breaths a minute. To get in the parasympathetic/relaxation healing mode, it is ideal to reduce the breath to five to seven times per minute. The oxygen supply to the body’s cells increases, and this helps produce endorphins—the feel-good hormones.

Enhance each experience by inhaling love and exhaling gratitude. It becomes easier to exhale for a longer period as the chest capacity increases. Repeat these steps several times to feel relaxed and calm. Be proactive and practice proper breathing daily until it becomes natural.