There are certain practices that we can access at any time to tap into the teachings of nature and the benefits of consistent time outside. These activities can be self-directed and used freely at any given moment. Nature-based mental health wisdom and tools are a core part of the AR approach and allow us to tap into timeless ancestral wisdom and skillfulness. These methodologies can be applied in various settings and may be especially impactful in nature settings. Away from tech, zooms, and highways, we have the chance slow down, notice, observe, and activate deeper awareness. We are adding simple practices to the AR Resources section of the website, Field Notes, so you can access these teachings anywhere to nourish and nurture.

What is the Autonimic Nervous System?

The autonomic nervous system (ANS) is a key component of the human nervous system that is comprised of the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is our body’s first-responder, initiating what is often called the “fight or flight” response. Fear, trauma, danger, or other stress-inducing situations trigger the autonomic nervous system, causing pupil dilation, increased heart rate to ensure necessary parts of the body are oxygenated, and spiking the hormone, cortisol. The parasympathetic nervous system is coined as the “rest and digest” system that conserves our energy through slower breathing, blood pressure, and heart rate.

The autonomic nervous system regulates bodily functions, influencing all areas of our experience. In particular, the parasympathetic nervous system is vital for restoration and a critical component of self-regulation, especially when it comes to stress management and mental health. In our culture today, research shows that we often get stuck in the sympathetic nervous system, as we’re bounced around like a pinball, responding and reacting to every little text, email, call. On a deeper level, unresolved trauma, increased stress, depression, substance use, alcoholism all play a significant role in the diminished capacity for “rest and digest” activities that promote everything from healthy bowel movements to balanced sex lives.

The Overactive Sympathetic Nervous System

An overactive sympathetic nervous system can lead to a rubrick of health problems. Research shows that when we get stuck in this anxious “fight or flight” response, we are at greater risk of cardiovascular disease and even sudden death. Often, those who’ve undergone systemic abuse, physical violence, or childhood trauma, struggle to escape the reactionary cycle and can eventually end up suffering mentally and physically, negatively influenced by the day-to-day world. Constant dwelling in the stress response taxes our resilience, decreases cognitive capacity, and diminishes our quality of life. This is no way to live.

The parasympathetic system is a source of nourishment, engaging the Vagus Nerve, providing soothing, comfort, and grounding for those who struggle to find calm. There are numerous ways to tap into the parasympathetic nervous system—breathing is a powerful method.

What is Parasympathetic Breathing?

Parasympathetic breathing consists of various types of breath practice that benefit our state of mind and helps to tap into self-regulation any time it’s warranted. Through vagal nerve stimulation, simple, measured breath patterns can slow repeated, circular thought patterns or rumination, calm the mind, and ease the body.

Breath Work and Mental Health

Research shows that specific breathing styles can create specific effects, depending on various factors.

We experience many positive benefits from intentional breath work. Of course these results can be amplified when we engage in an outdoor setting, away from the disruptions of technology. Studies reveal that we reap multiple benefits when we engage in structured breathing methods.

Throughout our days, we are often moving quickly, overthinking, responding to external stimuli, and not necessarily conscious of respiration.

The Pharmacy Within

At any given moment, we can access the potential to shift the way we’re feeling without a drug, drink, or any external mechanism. The different ways to tap into our internal capacity for self-soothing, self-stimulating, or regulating emotions, are grounded in our physiology. We sometimes forget that whatever we ingest to modify mood is merely activating an internal process, but the reminder is heartening. There is something deeply powerful about creating these types of experiences for ourselves. We are carving into space and time for self-care, personal presence, and these subtle actions build esteem and regard. This is an investment in mental health.

How to Breathe

You’d think we know how to breathe—and, of course, we do—but there is a wealth of states available to us within that can calm, soothe, energize, uplift, and restore. The idea is to tap into these modes at any time. We like to call this the pharmacy within. Various approaches can be applied anywhere, by simply slowing down and noticing how we’re breathing. Once we notice, we can focus our attention on the breath and apply a recommended pace to produce a desired outcome. Specifically when it comes to activating the parasympathetic nervous system (PNS), paced breathing signals to the brain that we are safe, setting relaxing and restorative processes into motion. This means we become calmer, perhaps mellower, and can access critical areas of the brain that influence cognitive capacity, memory, and resilience. These are ares we all seek to lean on, especially during times of heightened stress or anxiety.

When we start to master our state of mind without relying on external tools, we can excel. This is part of why time in nature is such a powerful intervention in mental health and substance use struggles. We’re learning to be present in the moment and problem-solve in real time. In addition, we are increasing self-esteem by rising to challenges and through achievement.

“I found climbing in early recovery… It was an experience that allowed me to connect deeper to myself. The practice was to be in my breath, to focus on my movement, to cope with my stresses and learn how to not let them affect every fiber of my being. I could breathe and move freely despite anything going on. This practice serves me daily”—Nathan Bennick, AR National Field Director

Breath Practices to Relax the Mind

Below we’ve charted a basic model for slowing racing thoughts or activated fear. The general gist is to slow things down and make sure we are breathing into the lower belly. Access your physiology by noticing how you’re feeling overall. Sometimes, it will be very obvious you’re in a heightened state, such as on a plane experiencing turbulence, or prepping to embark on an adventure that pushes your limits. These moments are perfect for PNS breathing.

Parasympathetic Breath Work

Breathing exercises can relax, restore, excite, or soothe, depending on the kind you choose and the needs you have when selecting which tool to use. Parasympathetic breathing is used to stimulate the vagus nerve and help the system relax, even during times of acute stress. Studies show that parasympathetic breath practice can result in greater stability of the mind, which can improve mood and expand one’s ability for self-regulation. Here is a parasympathetic breath work exercise:

*AR National Field Director, Nathan Bennick, in the Rockies*

Find a spot where you can be still, ideally in nature.
Turn off alerts and distractions and create space be here and now.
Observe how you’re feeling, accepting whatever state you may be experiencing with openness compassion.
Close your eyes and begin.
Inhale through the nose to the count of four.
Exhale through the mouth to the count of eight.
Continue this exercise for five minutes, or longer if time permits, keeping track of the sensations that arise, and giving yourself the chance to activate the results.
As the practice unfolds, if you get distracted, gently guide yourself back to mindful awareness of the breath.
After a five-minute (or longer) window, slowly bring your senses back to the day and release from the practice when ready. Notice how you’re feeling. The mind may be calmer, with less rumination. Perhaps the shoulders lowered a bit.

What is Box Breath?

Another optional breath practice is the box breath. This structured breathing, often used by military and first responders, has a similar affect to the extended exhale. The approach is similar as well, but involves holds between each inhalation or exhalation. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Either one of these practices is a great place to start if your new to breath work.

If you’ve been using this for some time, another modality that is helpful is diaphragmatic breathing, also called belly breathing. Deep inhales into the belly contract the diaphragm down which creates space for more air to travel into the lungs and increase our oxygen supply while potentially lowering blood pressure.

Lie on your back on a flat surface (or in bed) with your knees bent. You can use a pillow under your head and your knees for support, if that's more comfortable.

Diaphragmatic Breathing Practice

Place one hand on your chest and the other on your belly, just below your ribs
Breathe in slowly through your nose filling your lower belly. The belly should move and expand, while the chest remains in place, hand unmoved.
Exhale slowly, through pursed lips, as though you’re blowing out a candle.
Repeat as desired, practicing for five to 10 minutes.

For some of us, discovering these methods is like finding buried treasure. The value is immeasurable for mitigating high stress moments and engaging in self-care. May these approaches benefit you.