Inhale-exhale: beat the autumn blues

Autumn has hit me hard, and I hope you’re feeling a bit better. With the change of seasons, I’ve been diving deep into my master’s degree while also continuing my studies in microcourses and producing content for XAMK. Lately, I’ve found some incredible tools to help with focus, concentration, anxiety reduction, and even improving sleep, which have been game-changers for my learning process.

One thing that’s really stood out for me is how powerful breathing exercises can be. It’s like meditation but specifically focused on activating the parasympathetic nervous system, which helps our body relax, rather than triggering the fight-or-flight response. Deep breathing, particularly with long exhales, activates the vagus nerve, which plays a key role in releasing excitotoxic fluids, calming the body, and improving focus.

Breathing exercises work by directly influencing the parasympathetic nervous system, the body’s “rest and digest” response. By focusing on deep, controlled breaths, particularly with extended exhales, you can engage the vagus nerve, which helps regulate heart rate, reduce anxiety, and improve overall focus. This simple yet powerful practice helps to clear the mind, enhance learning capacity, and create a sense of calm. It’s a tool that you can use, anytime, to manage stress and boost productivity.

Where did I learn it from?

There’s research backing this up: breathing exercises help activate that calming response, reducing stress and improving cognitive function (check out this article from Harvard Health on the connection between breathing and relaxation).

If you’re curious about how breathing can improve your life and studies, check out one of our Edufication microcourses: Breathe Well, Live Well: A Practical Guide to Breathing Techniques. It’s packed with practical exercises to help you focus and live better.

Stay well and try to enjoy autumn!