Written by Amanda Dzengeleski

Beginning April 4, we will be offering yoga outdoors at the NC Botanical Garden every Thursday evening at 5:45pm. Join the Dogwood Team in the Perennial Garden to wind down your day this April, May, and June! Sign up on our website using your Dogwood Momence account..

Herbal Yoga returns April 17th at 11:30 am with an exploration of Wild Cherry Bark. Join Ainslee In Person or Online to connect with this plant and embody its wisdom.

Our April Lunchtime Learning series will explore how a pranayama can help support the subtle body and put the brakes on reactivity to negative stress, thoughts, emotions and pain.

April 3rd: Breathe to Support your Nervous System with Amanda

April 10th: Nine Purification Rounds: Support For the Energy Body with Sam

April 24th: Connection Between Breathing, Thoughts and Emotions with Aviva

Breathing is a fundamental physiological process that not only sustains life but also influences our wellbeing. The way we breathe and the specific patterns we adopt can have significant effects on our physicality and nervous system. James Nestor, author of Breath, suggests “most of us engage only a small fraction of our lung capacity with each breath, requiring us to do more and get less.” There are several factors that play into our capacity to breathe productively, many of which can be consciously manipulated.

You might pause and consider whether you breathe predominantly through your nose or your mouth. Consider your method of breathing while sitting still, during physical exertion and during sleep. In most cases, the body’s natural and preferred way of breathing is through the nose. When we breathe through the nose, the air is filtered, humidified, and warmed before reaching the lungs, thanks to the intricate structure of the nasal passages. Nasal breathing slows and regulates the breath which activates the parasympathetic nervous system, often referred to as the "rest and digest" system. PNS activation promotes relaxation, reduces stress, and helps maintain a sense of calm. This is why teachers often cue nasal breathing in a yoga class.

Breathing through the mouth is typically reserved for situations where increased airflow is needed, such as during intense physical exertion or when the nasal passages are blocked. Mouth breathing is associated with sympathetic nervous system activation, often called the "fight, flight, or freeze" response. This can lead to increased stress levels, elevated heart rate, and heightened anxiety. However, those living with a nasal obstruction (injury, deviated septum, etc.), where mouth breathing is required or preferred, can consciously slow the breath to initiate a calming response. You might imagine sipping the air through a straw to regulate the pace and depth.

The breath is unique in that it is an automatic process that occurs subconsciously, yet we have the ability to consciously manipulate it. Mindful breathing involves paying non-judgmental attention to the sensations of the breath as it flows in and out of the body. This mindful awareness allows us to control the rate and depth of our breath. The rate and depth of the breath directly influence the balance between the sympathetic and parasympathetic nervous systems. Shallow, rapid breathing tends to activate the sympathetic nervous system and trigger the body’s stress response. Conversely, slow, deep breathing promotes activation of the parasympathetic nervous system, inducing relaxation and calming the body's stress response. Deep breathing techniques, such as diaphragmatic breathing, mindfully engage the diaphragm and activate the vagus nerve, a key regulator of the PNS.

Nestor points out that many people seldomly engage in a full exhalation. “One of the first steps in healthy breathing is to extend these breaths and to get air out of us before taking a new breath in.” In conjunction, Harvard Medical Professor, Inna Kahzan, suggests a 4:6 breathing ratio: 40% of the breath cycle spent on the inhalation, and 60% on the exhalation. As we exhale, our lungs empty and decompress the walls of the heart, thus increasing blood flow and decreasing heart rate resulting in a relaxed physiological response. Next time you are experiencing stress or feelings of overwhelm, consider lengthening your exhale and notice how your body responds.

How we breathe directly influences the functioning of the nervous system. By leveraging the connection between breath and the autonomic nervous system, Nestor suggests we can be “the pilots of our body and nervous system, not the passengers.”

We invite you to explore breathing together in our weekly classes held both in-person and online. Sign up for a class here.

Reach out to us with your questions at info@dogwoodstudioyoga.com. We are here to help. ❤️❤️❤️

Amanda Dzengeleski is a 200-hour registered yoga teacher (RYT) and an aspiring yoga therapist (in training). She first discovered yoga as a form of mind-body medicine that cultivated a deeper state of self-awareness and personal growth. Using a functional and trauma-informed approach, Amanda empowers her students to move freely and intentionally in celebration of body, mind, and soul.

SAM Sather, founder of Dogwood Studios, is a certified yoga therapist (C-IAYT) and an Insight Yoga Institute (IYI) endorsed teacher. She individualizes the yoga practice with appropriate modifications for participants’ unique bodies and medical histories with a focus on finding calm and improving health. She offers several live, online and in person yoga classes as well as private sessions so you can focus on your needs one-on-one.