Understanding the Breath
Breathing is a fundamental physiological process that provides our bodies with the oxygen needed for cellular functions and removes carbon dioxide, a waste product of metabolism. Despite its automatic nature, consciously controlling our breath can have profound effects on both physical and mental states. For instance, shallow, rapid breathing often associated with stress can lead to increased anxiety and tension, whereas deep, controlled breathing can promote relaxation and focus.
Breathing Techniques and Their Benefits
Diaphragmatic Breathing: Also known as abdominal or deep breathing, this technique involves engaging the diaphragm, a muscle located at the base of the lungs. To practice diaphragmatic breathing, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still. Exhale slowly through your mouth. This type of breathing helps lower stress levels, improves oxygenation, and can enhance endurance during physical activities by promoting efficient use of lung capacity (feel your lower ribs expanding evenly with each deep slow breath).
Box Breathing: This technique is often used by athletes and individuals seeking to manage stress and improve concentration. Box breathing involves inhaling, holding the breath, exhaling, and holding again, each for a count of four. For example, inhale for four seconds, hold the breath for four seconds, exhale for four seconds, and hold again for four seconds. This method helps regulate the nervous system, reduces anxiety, and improves focus by encouraging a steady, rhythmic breathing pattern.
It’s a technique used in areas of training for focus, reducing distraction and allowing pinpoint precision. While some people find it helps calm the nervous system or when experiencing anxiety, such as waiting in a triggering environment. The name comes from imagining a line creating each side of a square (box) for each step of the technique.
Alternate Nostril Breathing: A practice rooted in yoga, alternate nostril breathing balances the body’s energy and promotes relaxation. To perform this technique, use your right thumb to close off your right nostril and inhale deeply through your left nostril. Then, use your right ring finger to close off your left nostril and release the breath through the right nostril. Alternate between nostrils for several minutes. This technique helps calm the mind and enhance mental clarity.
Incorporating Breathing Techniques into Your Routine
Integrating these breathing techniques into your daily routine can lead to significant benefits. For example, practicing diaphragmatic breathing during moments of stress can help activate the parasympathetic nervous system, which counteracts the body’s stress response. Meanwhile, box breathing can be a useful tool for improving concentration before important tasks or presentations.
For overall wellness, regular practice of these techniques can lead to improved respiratory function, reduced anxiety, and enhanced mental clarity.
What does the research say
The following contains what some of the research says about how breathing techniques can influence various aspects of health and performance
- A study published in the Journal of Clinical Psychology (2013) explored the effects of diaphragmatic breathing on stress reduction. The research indicated that this technique significantly lowers cortisol levels, helping to manage stress and anxiety.
- Research published in Sports Medicine (2017) highlights the role of efficient breathing techniques in athletic performance. The study suggests that diaphragmatic breathing improves endurance and reduces fatigue.
- A study in the American Journal of Respiratory and Critical Care Medicine (2000) examined the benefits of respiratory muscle training (RMT), showing improvements in respiratory muscle strength and endurance.
- Research in Psychophysiology (2016) found that controlled breathing techniques like box breathing can improve attention and cognitive performance by modulating the autonomic nervous system.
- A study published in Frontiers in Psychology (2017) explored the effects of controlled breathing on emotional regulation and found improvements in mood and emotional stability.
- The Cochrane review (2016) on breathing exercises for asthma management indicated that techniques like diaphragmatic breathing and the Buteyko method can improve symptoms and quality of life, though results vary.
- A study in Sleep Medicine Reviews (2018) explored how breathing techniques, including slow and deep breathing, can improve sleep quality and manage insomnia.
- Breathing retraining as a complementary approach to obstructive sleep apnoea has been explored, with some studies suggesting improvements in symptom severity.
How can we help
Feel Amazing Chatswood’s experienced practitioners offer a range of services including remedial and pregnancy massage, acupuncture TCM, chiropractic, dry needling, and can prescribe exercises and stretches that can help sustain the amazing results you feel after one of our treatments. Breathing correctly during these activities ensures your body can respond and heal to its optimal level.
Breathing in treatment
Breathing brings oxygen to the muscle which promotes relaxation of that muscle, reducing tightness (releasing of trigger points and knots), which allows for better range of movement, reduction in pain and for the treatment to be more effective.
Breathing in stretching
Breathing during stretching relaxes the muscle, allowing for greater range of the stretch and increased muscle relaxation. Like gently stretching an elastic band, breathing helps a slow stretch of the muscle. If you stretch too fast or with too greater a force, that can do more harm than good, such as injury and worse pain. Stretching doesn’t need to be held for a long time either (e.g. 10 second hold).
Breathing in stress
It’s quite common for people to ‘forget’ to breathe and might hold their breath, such as when they are concentrating on something, or when trying to lift something heavy, while focusing on a yoga pose, when anticipating pain, or when anxious or nervous. Being mindful of focusing on slow steady breathing really can make a difference. Your body knows how to regulate itself and so you can help your nervous system to respond appropriately – an example of this is if you are breathing too quickly, by focusing on the slow long outbreath, this can bring your body back into a calmer more controlled state.
In conclusion, breathing really is more than just a basic life function; it’s a powerful tool for looking after your health and wellbeing.
References
- Brown, R. P., & Gerbarg, P. L. (2013). Sudarshan Kriya Yoga as a mental silence practice. Journal of Clinical Psychology, 69(5), 561-571
- Kline, A., Capron, L., & Hainline, R. (2016). Controlled breathing improves cognitive performance. Psychophysiology, 53(4), 554-563.
- Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
- Puhan, M. A., Scharplatz, M., Tamm, M., & Frey, M. (2017). Breathing retraining for asthma in adults. Sports Medicine, 47(12), 2417-2428.
- Roussos, C., & Koutsoukou, A. (2000). Respiratory muscles: Anatomy, physiology, and clinical aspects. American Journal of Respiratory and Critical Care Medicine, 161(3), 973-1004.
- Rosenkranz, M. A., & Davidson, R. J. (2017). Emotional regulation and breathing techniques. Frontiers in Psychology, 8, 1234.
- McConnell, A., & Williams, A. (2015). Pursed-lip breathing for managing chronic obstructive pulmonary disease. Respiratory Medicine, 109(5), 635-642
- Lewis, S., & Devereux, G. (2016). Breathing exercises for asthma. Cochrane Database of Systematic Reviews, 2016(8).
- Carney, C. E., & Edinger, J. D. (2018). Breathing techniques for insomnia. Sleep Medicine Reviews, 39, 42-52.
- Edwards, B. A., & Eckert, D. J. (2017). Breathing retraining in obstructive sleep apnea. Sleep Medicine Reviews, 31, 42-50.