As someone who is always looking for ways to improve mental and physical health, I was lucky to attend a workshop last week given by renowned author and teacher Gary Kraftsow. There were many lightning bolts of information that I feverishly wrote down as he spoke, but the biggest takeaway for me was when he suggested that the single most powerful thing we can do to improve our lives is to SLOW DOWN OUR BREATH.
He explained that the autonomic nervous system (ANS) is responsible for maintaining our body’s balance with things like our heart rate, digestion and respiratory rate. And that we have two branches of ANS: the sympathetic nervous system—the “fight or flight” which prepares the body for action in response to stress or danger and the parasympathetic nervous system—and the “rest and digest,” which promotes relaxation and recovery.
While most functions of the ANS are involuntary and beyond conscious control, the breath is an exception because it also has a voluntary component. We can control it. When you take a slow, deep breath, you promote a sense of calm and relaxation and, conversely, rapid shallow breathing activates a stress response.
After some research, I found that Gary’s message echoes the wisdom of many doctors, scientists and spiritual leaders who all underscore the transformative power of slowing down the breath.
Gary also said that ancient wisdom suggests that we have each been allotted a finite number of breaths in a lifetime. Who knows if that is true, but it certainly made me wonder. It’s an intriguing, wild thought that also aligns with science, emphasizing that the pace of our breaths can influence our overall quality of life. If we imagine a metaphorical bank account of breaths granted to us, certainly slowing the pace becomes a form of investment—a deliberate choice to savor each inhalation and exhalation of life.
I once had an encounter that demonstrated the power of breath with an incredibly irate person at JFK airport. After finding out he was unable to get on his flight, he was redirected to a line for help to rebook another ticket. I was behind him. He was pacing and cursing and very upset. I nervously handed him a Love Card and prayed he wouldn’t react with anger. The card directs the recipient to take three deep breaths. As he held the card, I watched him take the breaths and then, with tears in his eyes, he turned around and apologized for making such a scene. It was the deep breath that transformed him.
This week, let’s try to focus on slowing down our breath. Here is one way: inhale for a count of four, exhale for a count of eight, and pause for a count of four. Repeat for several minutes. Share with me how it all goes.
“Science reveals the transformative impact of slow, deliberate breath on our cells, paving the way for a harmonious dance between body, mind, and soul.” —Dr. Andrew Weil
“By slowing down our breath, we tap into the ancient wisdom that links our vitality to the sacred pulse of the universe, fostering both well-being and spiritual resonance.” —Thich Nhat Hanh
Love and gratitude,
Joanne
Joanne Steenberg has been an educator for 35 years. She teaches POWER, a self-empowerment program for teens. She is the founder of The Love Card. Joanne lives in Penobscot with her husband and has two adult children who live in Portland. She can be reached at [email protected].
