B.A.S.S. – Balance. agility. strength. stretching
The BRAIN B.A.S.S
Welcome to the first week of Brain B.A.S.S.
Over the next 10 weeks we'll explore practical ways to keep your brain and body working well together. This week we begin with one of the simplest tools you already have... your breathing.
Week 1 - Your Brain and Breathing
By Melissa Partington
Start with a Quick Check
Do you notice yourself holding your breath when concentrating or lifting?
Do you often feel "wired but tired"?
Is breathing easier in one position than another?
Could you comfortably slow your breathing for a minute or two?
Why This Matters
Breathing does much more than fill your lungs.
It is the only physical tool we have that can directly influence our autonomic nervous system, helping shift the body from "fight or flight" towards "rest and digest". A longer, slower exhale stimulates the vagus nerve, helping reduce muscle tension, improve core activation and calm your stress response.
Research by De Couck et al. (2019) found that just two minutes of breathing with a longer exhale reduced stress and improved decision-making.
What To Do This Week
Try breathing in for 4 seconds and breathing out for 6 seconds.
Notice which position helps you breathe most comfortably: sitting, standing or lying. If your ribcage feels tight, try a stretch first, then repeat the breathing exercise.
Practise for a few minutes whenever you think of it throughout the day.
Real Life Connection
A calmer nervous system can help you move with less tension, activate your core more effectively and feel more confident during everyday activities like walking, climbing stairs, carrying shopping and recovering your balance.
This week's reminder:
Long exhale.
Join Anna-Louise as she shows you 4 delightfully simple exercises that will teach you to harness the power of your breath.
CHECK IN
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