The Importance of Proper Breathing
Breathing is something we do without even thinking about it. It’s a natural and essential function of our bodies that keeps us alive. But have you ever stopped to consider the importance of proper breathing? Most of us take it for granted, not realizing that the way we breathe can have a profound impact on our health and well-being.
Proper breathing involves using our diaphragm and taking slow, deep breaths. This type of breathing allows us to fully oxygenate our bodies and remove toxins more efficiently. It also helps to regulate our heart rate, lower blood pressure, and reduce stress.
ow improper breathing affects your health
From the moment of our birth, we begin with an inhalation; at the time of our departure, we exhale. This action is so important to living that many languages use a word for “exhale” that is identical to the word for “die”. We have been aware of the significance of breathing to our physical and mental health for a long time, and now use it to boost our well-being.
Unfortunately, many of us have developed bad breathing habits over the years. Stress, poor posture, and sedentary lifestyles all contribute to shallow, chest-based breathing. This type of breathing limits the amount of oxygen we take in and can lead to a host of health problems.
When we don’t breathe properly, our bodies become oxygen-deprived. This can result in fatigue, poor concentration, and even weakened immune function. Improper breathing can also contribute to anxiety, depression, and chronic pain conditions. It’s important to recognize the impact that our breathing patterns have on our overall health.
Johannes Heinrich Schultz, a German psychiatrist from more recent times, introduced “autogenic training” in the 1920s as a way to bring about relaxation. This technique is partially reliant on slow and deep breaths and has remained the most prevalent breathing approach for calming down in the West. Similarly, mindfulness meditation of the present day puts an accent on breathing-based drills.
It is obvious that all methods of relaxation, calming, or meditation involve breathing. Physiological research and studies into the effect of using breath-control techniques has proven the importance of taking notice of and controlling the way we inhale and exhale.
The idea of using controlled breathing exercises has been around since ancient times, originating from the practice of pranayama yoga. Numerous breathing techniques have been developed from this concept and continue to be popular today
Brainpower Dominated by External Factors
The connection between physiology and relaxation can be understood by even a basic knowledge of the field. It is common knowledge that emotions have an effect on the physical body; when feeling content, the corners of the mouth turn up and the eyes crinkle in a certain manner. This is the result of the parasympathetic nervous system, which has a calming effect. However, the reverse is also true; the physical body can influence emotions as well. Research has revealed that when a person smiles, the brain responds with pleasant feelings. Breathing, in particular, has a potent control over the mind.
It is clear that this type of power can be seen in patients having trouble breathing. When these issues occur sporadically and suddenly, it can bring about panic attacks; whereas, when the problems are long-lasting, they can bring about a more subdued fear. Reports show that more than 60 percent of individuals with COPD have anxiety or depressive disorders. These conditions may be linked to the worry of the effects of this illness, which can be terrifying, but also mechanical elements might be involved: trouble breathing can lead to faster respiration, which does not necessarily maximize the oxygen intake but can increase their physical irritation and nervousness.
Anxiety, stemming from diverse causes, can be soothed through breathwork practices taken from Eastern traditions (see “Six Techniques for Relieving Stress”). For instance, “following your breath,” a meditative exercise that directs one’s awareness to respiration, is a foundational element of mindfulness meditation, while alternate nostril breathing is a yoga practice. Sophrology, a discipline that promotes balance between the body and the mind, integrates reassuring affirmations with breathing and takes from various methods, including yoga and mindfulness.
In summation, research indicates that the use of these strategies can bring down levels of anxiety, though they are not an all-encompassing cure. While some techniques have been tested in clinical studies, all provide evidence-based tactics that focus on slowing, deepening, and aiding breathing. Furthermore, they employ breathing as a point of focus to draw attention away from negative thought processes.
Anxiety, stemming from diverse causes, can be soothed through breathwork practices taken from Eastern traditions (see “Six Techniques for Relieving Stress”). For instance, “following your breath,” a meditative exercise that directs one’s awareness to respiration, is a foundational element of mindfulness meditation, while alternate nostril breathing is a yoga practice. Sophrology, a discipline that promotes balance between the body and the mind, integrates reassuring affirmations with breathing and takes from various methods, including yoga and mindfulness.
In summation, research indicates that the use of these strategies can bring down levels of anxiety, though they are not an all-encompassing cure. While some techniques have been tested in clinical studies, all provide evidence-based tactics that focus on slowing, deepening, and aiding breathing. Furthermore, they employ breathing as a point of focus to draw attention away from negative thought processes.
Taking a Look at Cardiac Coherence
By examining cardiac coherence in depth, one can gain additional insight into the manner in which breath work helps to soothe. Using biofeedback, this strategy seeks to sync breathing with the heart rate, thus reducing and steadying the breathing to slow and regularize the heartbeat.
This method was developed with the concept that deep, slow breathing can activate the vagus nerve, which is a part of the parasympathetic nervous system. This nerve regulates and monitors the activity of many organs. When the vagus nerve is stimulated, the body’s relaxation response is activated, with a decrease in heart rate, blood pressure, and muscle tension. When the brain is also alerted of these changes, it produces a tranquil feeling. Therefore, this technique operates through both neurological and psychological means.
The heartbeat can be effectively calmed by the use of cardiac coherence, yet those with overly rapid heartbeats can be wrongly assumed to be struggling with panic attacks due to the influence of their quickened pulse on their mental state.
A common practice of cardiac coherence is to inhale and exhale for five seconds each, for a total of 10 seconds, which can be monitored by biofeedback devices. These devices allow the user to view the slowing and stabilization of the heartbeats on a screen. Studies have demonstrated that the use of these tools can reduce anxiety levels. It is likely that the equipment only motivates the users to do the exercises, rather than directly influencing physiological mechanisms. Slow and consistent breathing can also produce the same results as the devices.
It has been proposed that, in terms of cardiac coherence, exhaling should be given a longer duration compared to inhaling (e.g. 6 seconds vs. 4 seconds). This is due to the fact that the heart rate tends to increase with inhalation and decrease with exhalation, thus likely inducing a calming effect on the heart and brain. Nevertheless, this has yet to be verified through clinical studies.
Research has indicated that the emotional changes resulting from the breathing exercises in cardiac coherence and other forms of exercises is not only due to the repercussions on the peripheral nervous system but also because of the influence on the central nervous system. Furthermore, it is likely that breathing has a direct effect on the brain.
Krasnow of Stanford and his team observed in 2017 that the pre-Botzinger complex, which is a set of neurons that regulates respiration, affects the activity of the locus coeruleus in mice. This area is involved in attention, alertness, and fear. By altering the pre-Botzinger complex, breathing exercises can influence these emotional states.
The effects of slowed breathing may go beyond the physical. Anselm Doll and his colleagues from the Technical University of Munich demonstrated in 2016 that the mindfulness of breathing can help alleviate stress and negative emotions by activating the dorsomedial prefrontal cortex, a part of the brain that serves as a regulator, and decreasing activity in the amygdala, which is linked to such emotions.
By focusing on their breathing, individuals can help slow and deepen it, which is a soothing practice. Because cognitive resources are limited, concentrating on breathing can take away from worrying. Through mindfulness, people learn to recognize when their thoughts have drifted away from their breathing and return to it. This refocusing has a calming effect on anyone and is especially beneficial for those who suffer from anxiety or depression, as it helps to break their loop of negative thoughts.
Utilizing Breathing Techniques and When It Is Appropriate
When is the optimal time to practice slow-breathing techniques? One situation in which it can be beneficial is when you’re feeling stressed–for example, before a test, a sporting competition, or even a work meeting. In 2017, Ashwin Kamath from Manipal University in India and his colleagues studied anxiety before public speaking engagements. The participants, all medical students, were instructed to spend 15 minutes doing alternate nostril breathing, which involves slowly inhaling and exhaling through alternate nostrils, using finger pressure to close the non-active nostril. Compared to the control group, those who partook in the breathing exercises experienced slightly less stress during their public speaking engagements.
When struggling with insomnia, certain exercises may prove helpful. According to a survey conducted in 2012 by Suzanne M. Bertisch from Harvard Medical School and her colleagues, roughly 20 percent of American insomniacs use breathing exercises to improve their sleep. In 2015, Cheryl Yang and her team from National Yang-Ming University in Taiwan studied the effects of slow breathing exercises (six respiration cycles per minute) on insomniacs before bedtime and found that it significantly improved their sleep. Those affected were able to fall asleep quicker – in just 10 minutes, on average – and woke up less often throughout the night. It is thought that this is due to the calming effect of the parasympathetic system as well as the relaxation that comes from focused breathing.
Respiratory techniques are not only useful in addressing acute stresses or sleep issues but can also be beneficial in relieving chronic anxiety. In particular, they have been found to be very effective in people with phobias, depression, and post-traumatic stress disorder. In 2015, Stefania Doria and colleagues from Fatebenefratelli e Oftalmico Hospital in Milan, Italy, provided 10 two-hour training sessions over two weeks to 69 individuals with anxiety or depressive disorders. These sessions included a range of breathing techniques (such as abdominal breathing, accelerating and decelerating the rhythm, and alternate nostril breathing) as well as some yoga stretches. By the end of the protocol, the researchers observed a major decline in symptoms. What is more, the improvement was still present two and six months later, even after only one follow-up session a week and some self-practice at home during this time.
Therapists suggest doing breathing exercises regularly throughout the day, such as the “365 method” which involves taking six cycles per minute (inhaling and exhaling for five seconds each) for five minutes, every day, 365 days a year. Research suggests that these exercises may provide relief from stress and can even modify the brain’s circuits so that people are less vulnerable to stress in the future. Interestingly, counselors may advise anxious patients to take rapid breaths as part of their coping efforts to deal with their anxieties (see “Inhale for Panic!”).
Rather than using breathing exercises only for bad situations, it is beneficial to use them to savor moments of joy. Taking a few moments to pause and breathe can help to recognize and remember positive experiences. In short, one can both relax and enjoy themselves through mindful breathing.
It is beneficial for all of us to take note of our breathing regularly, particularly since we all experience emotions that make us uncomfortable in our day-to-day lives and the potential health effects of this. All it takes is a few moments of focusing on your breath each day. This is a great way to relax, and it is completely cost-free, always accessible, and simple to do. In essence, breathing is like a free source of energy for relaxation.
I am baffled that controlled breathing is not more widely advocated and used. Maybe it has been viewed as too basic, every day, and plain to be a solution. In the face of the intricacies of living life, some may believe that simple methods cannot be effective.
Six Approaches to Diminishing Stress
In order to manage stress levels and even ward off panic attacks, five to 10 minutes of exercise can be very helpful. More frequent participation in physical activity can also reduce the amount of anxiety experienced on a daily basis.
Maintain an Upright Posture
The way you hold your body can have an effect on your breathing: stay upright, ensuring not to tense up, and keep your shoulders back, regardless of whether you are sitting or standing. This type of posture allows the muscles involved with respiration, such as the diaphragm and the ones between the ribs, to move freely. When you have good posture, it allows your body to breathe in the most optimal way.
Focus on your breath – let it be the center of your attention. Concentrate on the natural rhythm of your inhaling and exhaling, and observe the sensation of your body as you breathe. Allow your breath to be the main focal point of your meditation.
Take note of your respiration: be conscious of each breath in and out. Concentrate on the sensations you experience as the air flows through your nose and throat, or on the movements of your chest and abdomen. When your thoughts begin to wander (which is normal), bring your focus back to your respiration.
Breathing Through the Abdomen
When breathing, attempt to focus on your stomach as much as possible: begin by taking in a deep breath and expanding your belly, then your chest should swell; when exhaling, concentrate on deflating your stomach first, then your chest. This is best practiced while lying on your back, with one hand on your abdomen.
The Practice of Controlling Breath in Time
At the completion of each inhalation, it is beneficial to take a moment to count silently to yourself “1, 2, 3” before exhaling. This practice can also be utilized after exhaling or in between inhalations and exhalations. It is often recommended to anxious patients as a way to help quell anxiety attacks, as it has the effect of slowing the breathing rate.
A Different Way to Breath
A way of breathing that is not commonly known is to alternate nostrils. This technique involves blocking off one nostril and breathing in and out of the other. Not only is this a great way to relax, but it can also be beneficial for overall health. It can help relieve sinus pressure, improve oxygenation of the blood, and increase mental clarity. It is an easy and simple way to incorporate healthy breathing into your daily routine.
Slowing down your breathing rate by inhaling and exhaling through alternate nostrils is an effective exercise. It is suggested that nasal breathing is more calming than breathing through the mouth. There are several variations of this exercise, such as inhaling through one nostril and exhaling through the other.
Deep breathing can be aided by focusing on positive thoughts. Consider calming and reassuring ideas while taking a breath.
On the in-breath, focus on having serene feelings (“I am inhaling calm”). With each out-breath, try to visualize yourself getting rid of any anxieties and worries (“I am exhaling stress”).
Breathe In for Stress!
In behavioral therapy, hyperventilation is employed to help anxious patients confront their feelings directly. By intentionally breathing rapidly, they create an artificial sense of anxiety that they can become accustomed to. This allows them to observe how their breathing patterns can increase their fear, as well as to gain a new perspective on it. In contrast, slow breathing is known to have a calming effect.
By proper breathing, one can acquire improved health. This article delves into how to get the most out of one’s breathing to reach this goal.
Conclusion
Proper breathing is a powerful tool that can positively impact our health and well-being in many ways. By practicing deep, diaphragmatic breathing and incorporating breathing exercises into our daily routines, we can reduce stress, improve sleep, and enhance our overall quality of life. Take a moment right now to bring your attention to your breath. Notice the sensation of the air entering and leaving your body. As you unlock the power of proper breathing, you’ll discover a profound sense of peace and vitality that will transform your life.
