Newsletter 18 - Breathe

In the 1st of this 3 part series about the Breath (the N in NLC) I discussed the link between your breathing and your nervous system.

The 2nd part (the L in NLC) was all about the importance of the breath and breathing in your language learning and speaking.

In this 3rd and final part, let’s take a breather!

Ready?

Although I apply my coaching skills to language learning, I'm a coach and as such, aim to help my coachees improve their lives. I can't think of a better way to coach you through a better life - and language learning experience - than by starting with the breath.

By now you should know that:

• Breathing well can improve our physical and mental health, as well as our cognitive and communication skills.

• By using breathing techniques, we can enhance our memory, attention, creativity, pronunciation, intonation, and fluency in a foreign language.

Controlled breathing

So, is the secret to ‘everything’ taking back control of our breath? (ok, maybe not “everything”, but maybe the secret to feeling better? and who doesn’t want that?).

Controlled breathing involves breathing deeply and slowly through the nose, expanding the abdomen rather than the chest - you want to consciously control the rate, depth, and pattern of breathing.

Example : coherent breathing

This is when you breathe at a rate of 5 full breaths per minute. You can achieve this rate by inhaling and exhaling for a count of 5 each (if 5 is too much at 1st, go for 3). Breathing at this rate maximizes your heart rate variability (HRV) and reduces stress.

To do this:

• Inhale for a count of 5.

• Exhale for a count of 5.

• Continue this breathing pattern for at least a few minutes.

What are you doing when you control your breathing this way?

You’re helping activate your parasympathetic nervous system - which is responsible for calming the body and mind, lowering the levels of cortisol. This can have positive effects on your health, such as reducing blood pressure, heart rate, anxiety, and inflammation.

With regards to language learning and speaking :

• you learn faster and better by improving your brain’s ability to process and store information.

• you speak more clearly and expressively by relaxing the muscles and nerves of the mouth, throat, and chest.

• you speak more smoothly and coherently by regulating the rhythm and pace of breathing.

• you reduce the fear of judgment and criticism and increase your confidence and self-esteem, by breathing deeply and calmly .

Now that you know how to breathe well, I challenge you to practice it every day for the next week and notice the difference it makes in your life. How does it affect your mood, energy, health?

Here’s a little gift to help you on your way. I asked my beautiful friend and Yoga teacher Elli Zisis to do a 5-minute breathing exercise specifically aimed to help YOU relax and reset.

Enjoy every breath!