positive psychology series
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In this series, we’ll hear from Ann C. Reeves about aspects of Positive Psychology. This month, she continues with part III of “V” of the Positive Psychology acronym, PERMA-V.
THE BREATH AND NUTRITION Vitality Part III: The V in Positive Psychology
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by Ann C. Reeves
ositive Psychology (PP) is the scientific study of optimal human functioning, its research encompassing neurobehavioral, cognitive behavioral and physiological science. The acronym used in PP is PERMA-V. We continue to explore V, or Vitality, an overriding factor that encourages and supports the success of Positivity, Engagement, Relationship, Meaning and Achievement/Accomplishment in bringing about a deep sense of well-being. Two important factors that encourage personal vitality are the way we breathe and what we eat.
Breath Work Breathing is our most basic connection to life, and it is the quickest way to shift the quality of our minds. It is the only autonomic function of the body we can have control over on a moment to moment 38
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basis—a direct link to our body’s nervous system. When we inhale, we activate our body’s sympathetic nervous system (the fight, flight or freeze response). Exhaling activates the parasympathetic nervous system (the rest and digest response). It is healthier to breathe through the nostrils than through the mouth as they moisturize, warm and clean the air as it reaches the lungs. Author and dream therapist Tzivia Gover says, “When you breathe, you create a connection to the world around you. As you breathe in, you take what you need from the world and use it for your own survival; then you release the air that the trees and plants need for theirs.” The presence of breath is truly life giving, and breathing is just another example of give and take in our lives. Our quality of breathing can influence either the Rest, Digest, Restore function, where we feel relaxed and at ease, or the eNaturalAwakenings.com
Fight, Flight, Freeze function, when we are experiencing stress. Conscious regulation of the breath has a profound influence on such psychological conditions as anxiety, depression, stress and PTSD. The benefits of conscious breathing are that it is cheap, quick and it works physiologically to counteract the worry juice. It may stop us from a kneejerk reaction to things and will offer more mental clarity. Breathing lowers blood pressure, eases our mental baggage and reduces emotional dis-ease. Below are a few breathing exercises to try. Circular Breathing. Sitting up comfortably, but with a straight back, place your attention on the bottoms of your feet, feeling how they are placed on the surface they are on, and sensing a connection with that surface. Imagine sending tendrils of roots down into the earth from your feet, helping you to feel deeply connected and grounded. As you become aware again of your breathing, begin to breathe in a circular way, drawing the breath up from the bottom of the feet, where you’re grounded, moving up along the back, around the head, down the front, and back into the ground by your toes. Continue this for about five minutes or as tolerated. Alternate Nostril Breathing (nadi shodhana pranayama) is a yogic breath control practice. It may take a while to master, but is very effective for ease and relaxation. Sit in a comfortable position with your legs crossed. Place your left hand on your left knee. Lift your right hand up toward your nose. Exhale completely and then use your right thumb to close your right nostril. Inhale through your left nostril and then close the left nostril with your fingers. Open the right nostril and exhale through this side. Inhale through the right nostril and then close this nostril. Open the left nostril and exhale through the left side. This is one cycle. Continue for up to five minutes. The Mini-Vacation 3-B-C Personal Palm Pilot is a technique described in Millie Grenough’s book Oasis in the Overwhelm. Close your eyes and let your mind wander off to a restful and beautiful place
