Over the last eight weeks many of the CTS staff members have been taking a class from Jim Cahill, BCB on Mindful Meditation. We have learned many meditation techniques including autogenics, imagery meditation, movement based body awareness, diaphragmatic breathing, and mindful eating. Each member of our group has come to find different types of meditation which works best for them.

Throughout the weeks I have come to understand diaphragmatic breathing on a deeper level. Since most of our patients have been taught diaphragmatic breathing, I thought I might share a bit of what I have learned which might encourage you to continue to diaphragmatic breath even after you leave CTS. 

The autonomic nervous system (ANS) has two parts, sympathetic (fight or flight) and the parasympathetic (rest and digest) nervous system. The ANS works without us consciously having to control and regulate the system. We eat and our food is digested. We get scared and our heart automatically begins to race in case we need to run. The only part of this system we can easily control is breathing. We can control the speed and depth of the breath and then just as easily stop thinking about it and our brain will take over regulation. If our respiratory rate is fast and shallow, the rest of our regulatory systems will be running at a fast and unsettle pace. If our respiratory rate is slow and deep, the regulatory systems will work at a calmer and more deliberate rate. Since this is true, we can treat breathing as the doorway to the autonomic system. Through this door we can learn to better regulate our heart rate, body temperature, digestion, micturition (urination), and muscle tone. As we perform diaphragmatic breathing the breath will become more even creating within our body a rhythm that our regulatory systems as well as muscle tone, cognitive mind, and overall emotional well-being can align to. These benefits can be felt with increased measure as we make diaphragmatic breathing a daily practice. With practice you will be able to more quickly focus the mind, help the regulatory systems work as a team, reduce your stress level and calm your body. These effects can take place in as few as five minutes and can last throughout your day.

When you have greater ability to control these aspects of the body you will have greater control of your health. So often we feel helpless in improving our symptoms or ever fearful that if they resolved, they will return. Focused diaphragmatic breathing is the simplest way I know to have a greater feeling of control in the management of our health without the help of a practitioner.