MEDITATION BOOSTS THE IMMUNE SYSTEM
It’s all the vibe now, meditation and mindfulness help boost your immune system but why? According to a 2014 study by Kenney and Ganta in the Comprehensive Physiology Journal, the autonomic nervous system and the immune system are no longer independent as once believed. What does this mean for your meditation practice and your immune system?
BODY and BREATH
According to Justin Michael Williams, in his book, “Stay Woke,” deep exhales activate the vagus nerve, calms the heart, enables digestion, strengthens the immune system, and deepens our experience of compassion.” The vagus nerve interfaces with the parasympathetic control of the heart, lungs, and digestive system. Meditation that includes cleansing breaths or the practice of deep exhalation activates the parasympathetic state of the autonomic nervous system (ANS), in other words, puts us into a relaxed, restful state. Deep exhales, often called cleansing breaths in meditation, effect your immune system by deactivating your fight or flight response (sympathetic state) and activating the parasympathetic or resting state.
ENOUGH SCIENCE, RELAX
When my kids worked themselves up into a near panic attack and came running into to report their grievance, I told them to first take a deep breath in through their nose and out their mouth. Count to ten. Better yet, exhale fully, then take three calming breaths, in through your nose and out through your mouth. Feel better? Now, what was that you wanted?
Chances are you already have some calming regimens in your arsenal including meditation practices you don’t even call meditation. You don ‘t have to get wrapped up like a pretzel to enjoy the benefits of meditation. Just come to a place of rest. I love the the comfort of my hammock (they are not just for napping.) I find the gentle rocking is soothing.
In the summer, you will find me gentling rocking to the waves on my floating mat. Here I was meditating on the water all these years and I didn’t even know I was meditating. Find a place where you can rest without falling asleep. I think of meditation as that place of peace right before you doze off. But it’s also that place where you might be admiring a starlit sky or a sunset over the water or a cloud floating by. It might be a place where you are quieting your mind with your eyes closed.
BREATH
Do not forget to breathe. The most important breath is the deep exhale. It’s the breath that activates your parasympathetic nervous system; relieving you of stress and strengthening your immune system.
Exhale comes before inhale. You can’t breath in more air until you let go of the air you have. Roll your belly up like tube of tooth paste empty your belly, then blow the air out your mouth. Exhale then relax, the inhale comes naturally.
SIMPLE PRACTICE
Come to a place a of rest and exhale.
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