Why Focus on Breath ?
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I often wonder why meditation instructors emphasize focusing on the breath. While I have gathered some information on this topic (check below), my understanding crystallized when my teacher wrote the above reaction.
As a science student, it became clear to me that aligning the body hinges on directing attention to the fundamental physiological process occurring within.
And that’s why the attention to breath.
Read on for more reasons:
1. Anchor for Attention: Our minds are naturally prone to wander, flitting from one thought to another. By focusing on the breath, we have a tangible and ever-present point of focus. This helps to train the mind to stay present and attentive, reducing distractions and increasing mindfulness.
2. Regulation of the Autonomic Nervous System: The act of consciously controlling the breath can influence the autonomic nervous system, which governs involuntary bodily functions such as heart rate, digestion, and respiratory rate. Deep, slow breathing can activate ^^the parasympathetic nervous system, inducing a relaxation response and counteracting the stress response of the sympathetic nervous system. This can lead to decreased heart rate, lower blood pressure, and reduced levels of stress hormones like cortisol.
3. Mind-Body Connection: Focusing on the breath cultivates awareness of the mind-body connection. As you observe the breath, you become attuned to subtle sensations in the body, such as the rise and fall of the chest or the feeling of air passing through the nostrils. This heightened awareness fosters a deeper understanding of the interconnectedness of physical sensations, emotions, and mental states.
^^The sympathetic and parasympathetic nervous systems have complementary roles in regulating physiological functions to maintain homeostasis. While the sympathetic system prepares the body for action and response to stress, the parasympathetic system promotes relaxation, digestion, and restoration during periods of rest.
Let’s delve deeper into the distinct roles and functions of the parasympathetic and sympathetic nervous systems:
1. Response to Stress:
— Sympathetic Nervous System (SNS):The SNS is activated in response to stress, danger, or perceived threats, initiating the body’s fight-or-flight response. It prepares the body for action by increasing heart rate, dilating airways, and mobilizing energy reserves.
— Parasympathetic Nervous System (PNS): In contrast, the PNS is activated during periods of rest and relaxation. It promotes “rest and digest” functions by slowing heart rate, stimulating digestion, and conserving energy.
2. Heart Rate and Blood Pressure:
— SNS: Increases heart rate and blood pressure to pump more oxygenated blood to muscles and vital organs during stressful situations.
—PNS: Decreases heart rate and blood pressure during restful periods to conserve energy and promote relaxation.
3. Pupillary Response:
— SNS: Dilates pupils to improve vision and enhance alertness, facilitating rapid detection of potential threats.
— PNS: Constricts pupils to reduce the amount of light entering the eyes, which is conducive to relaxation and improved near vision.
4. Digestive Function:
— SNS: Inhibits digestive functions during stress by reducing blood flow to the gastrointestinal tract and decreasing digestive enzyme secretion.
— PNS: Stimulates digestion and nutrient absorption by increasing blood flow to the digestive organs, promoting saliva production, and enhancing peristalsis.
5. Respiratory System:
— SNS: Dilates airways (bronchodilation) to facilitate increased airflow into the lungs, supporting rapid breathing during stressful situations.
— PNS: Constricts airways (bronchoconstriction) to conserve energy and promote relaxation during restful periods.
6. Sweating:
— SNS: Stimulates sweat gland activity to regulate body temperature during physical exertion or stress.
— PNS:Generally not involved in sweating regulation.
7. Neurotransmitters:
— SNS: Uses neurotransmitters such as norepinephrine (noradrenaline) and epinephrine (adrenaline) to transmit signals.
— PNS: Primarily uses acetylcholine as the neurotransmitter to transmit signals.
