We take breathing for granted, but no-one teaches us in childhood that breathing can do so much more for us than just supply oxygen: it can be a tool that helps us emotionally and physically. Fortunately we can learn about breathwork at any stage of life.
Breathing is a rare bodily function because it happens automatically, but we can also actively alter if we chose to pay attention to it. And because it is a regular physiological function it gives us a tool to work with it anywhere anytime!
Breathwork has been discovered and used by many different cultures, presumably because it is so accessible and effective. It is used to soothe emotional distress, as well as ceremonially for self-discovery.
We know that we breathe more shallowly when we are upset, often only breathing into the upper chest, and the chest may heave, pant or feel strained. That’s reactive breathing. We sometimes even hold our breath when very stressed and focussed.
Because our breathing is part of biofeedback loops that our bodies use to assess how we are doing, we can choose to send different feedback to our system. This allows us to manage it in ways that are more conscious and less reactive. It is a simple form of bio-hacking. If you put a different input into the body’s programming, you can adjust how a system is working, and then that system influences the other body systems that “listen” to it.
This is why, when we are upset and maybe breathing shallowly, people remind us to take deep breaths. The deeper breaths let your body know that it is OK to calm down, and help it to do so.
Twelve to eighteen breaths a minute is considered a normal breathing rate for an adult, but we consider 18 to be high for someone who isn’t stressed. Whereas slow breathing, at less than 10 breaths a minute, has been shown to enhance autonomic, cerebral and psychological well-being and flexibility, as well as emotional control, in healthy subjects. It also increases Heart Rate Variability, (a measure of cardiac health), and modifies Central Nervous System activity, resulting in increased comfort, relaxation, vigor and alertness, as well as reducing symptoms of arousal, anxiety, depression, anger, and confusion.
Young children can do breathwork, imagining blowing up a balloon in their bellies. Teens report more resilience in the day and falling asleep more easily at night when they do a few minutes before and after school. Plus it enables persistent improvements in attention and short term memory. And breathwork helps some women manage peri menopause: it is good for every age!
Deep breathing in a moment of stress can be as simple as pausing to take 3 deep breaths into your belly.
When practising breathwork at home for stress reduction, sit up straight, with your hips relaxed. Putting one hand on your chest and one on your belly as you take the deep breaths helps you check the breath is expanding your belly. You can also choose to add in helpful visualizations or statements, to enhance the emotions you want to bring forward, such as: breathe in love, breathe out peace.
To move into rest and digest (parasympathetic nervous system), the out-breath must be longer than the in-breath. A longer out-breath also helps slow your heart rate.
Diaphragmatic breathing involves breathing through the nose to expand the belly for a count of 4, hold for a count of 7 and breathe out for a count of 8. Ideally the counts are seconds, but it can take a bit of practice to be comfortable breathing that slowly. Again, putting a hand on your belly and a hand on your chest helps feel where your breath is going. Try this 2 or 3 times a day for 3 - 10 minutes a time.
Diaphragmatic breathing has also been shown to help rebuild lungs after Long Covid, to help the lymph system and to improve vagal tone.
In Yogic traditions, breathwork is known as pranayama. It includes many variations of alternate nostril breathing, which is used to bring balance to the logical and the emotional aspects of the brain, to “cleanse channels” and to calm. There are finer points to how you sit and how you use your hand to open and close nostrils that you can check out if you’d like to refine this, but this gives you the basic concept and system:
Alternate nostril breathing:
Start by inhaling through both nostrils, then gently close one nostril with a finger, and exhale and inhale smoothly and completely through the other. Then change sides, completing one full breath with the opposite nostril. In this practice the inhalation and exhalation are generally the same length. Take 3-5 breaths each side before returning to normal breathing.
To harmonise brain and heart:
Put your hand on the centre of your chest and let your mind focus on that heart centre. Breathe in for a count of 4 and out for a count of 6, until you feel more grounded and at peace. This helps you to be more in contact with the wisdom of your heart as well as your mind. You can breathe for longer counts if you prefer, as long as the out-breath is longer than the in-breath.
Five minutes is usually plenty of time for this, and as you practice it more you’ll likely find you can do it when you have a couple of minutes stuck in a traffic jam or waiting in line.
There are many depths to using breathwork. Do be aware that really intense breath work can bring up all sorts of emotional “stuff” that we “stuffed” away years ago. It should only be done with the supervision of an experienced practitioner, when it can be a very powerful tool for release.
The above are great gentle tools to help you calm and centre when stressed in the moment. You can also use them on a regular basis, to bring more focus, calm and emotional control into your life.
Hectic holiday hassles may give you a chance to try this out!
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