Breathing is something we do without thinking. it keeps us alive. But there is much more to this most basic biological function. Conscious breathing can reduce stress, anxiety and depression and prevent insomnia. Christian Bremsauthor and clinical professor in psychiatry and the behavioral sciences, describes where to start if you want to develop a mindful breathing practice.
How far back does the practice of conscious breathing go?
The art and science of breathing has been an important part of human life for more than two millennia. Based on ancient stories and a variety of human contexts (from philosophy, to healing arts and science, to spiritual practice), breathwork encompasses various techniques aimed at harnessing the power of the breath.
The importance of breath and breathing in promoting physical health, mental well-being and spiritual development has been recognized and explored through various ideologies and applications of breathing. These range from ancient Vedic texts of India in his philosophical reflections ancient Greece, Taoist China’s traditions and contemplative practices Buddhism.
There is no right or wrong story or approach to breathing. There are simply many stories that reflect the unique circumstances in which particular types of breathing were developed, practiced and taught.
What are the benefits of breathing exercises today?
We live in a world that exposes us to biological, psychological, socioeconomic and cultural factors that affect the way we breathe and the way we experience our vitality. For example, our breathing and vitality can suffer due to air pollution.
Challenging, controlled, demanding work environments can lead to stress-breathing which becomes common. It settles into our nervous system and our tissues in an inexorable way.
Experiences of compound trauma, oppression, implicit bias and prejudice can integrate into our nervous systemcausing permanent changes in our breathing. This can affect and reflect our attitude, our physiology, our emotions and our ability to remain resilient in the face of challenge.
For these and other reasons, many people do not breathe optimally.
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How should we try to breathe during the day?
A great way to create health and wellness is to develop optimal functional breathing in everyday life. Breathing is less about specific techniques and more about breathing well throughout the day.
A good place to start is to focus on learning to breathe (almost) exclusively through the nose.
Optimal functional breathing means that:
breathe silently in and out through the nose at all times, even at night and during exercise. Mouth breathing is for emergencies only. Breathing through yours nose has many benefits, including enhanced tissue oxygen uptake and reduced exposure to foreign substances.
use the diaphragm, the large breathing muscle in the middle of our torso. This means that the movements of the breath are noticeable in the abdomen and the low rib cage. the muscles of the upper chest, shoulders and neck remain relaxed and passive. Vigorous movement of breathing in the upper torso is associated with stress and tension or may occur during heavy exercise.
breathe slowly, ideally around 5.5 to 10 breaths per minute. This rate is encouraged by many wisdom traditions through prayer, chanting, and other contemplative practices that slow the breath.
breathe lightly, silently and discreetly. Loud breathing is stressed breathing and signals danger to our nervous system. A thin breath evokes a perception of safety.
breathe rhythmically in a way that balances the effort of inhalation with the ease of exhalation.
If you feel stressed or breathing becomes fast, erratic or erratic, take a break. Go to the bathroom, take a sip of water, walk around the block, or find other ways to allow the breath to return to a sense of comfort.
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What are some specific breathing techniques?
It is helpful to learn and practice nasal and diaphragmatic breathing.
Basic nasal breathing: You can do this lying down, sitting, standing or even walking. The focus is on the direction of breathing only through the nostrils keeping the mouth closed.
Breathing with the hands on the abdomen and chest: Starting in a comfortable position, place one hand on the navel area and the other hand low on the chest. As soon as you breathe through the nose, your attention is drawn to feeling the parts of the body under your hands.
Breathing in the back of the body: This is practiced in a yoga child’s pose or lying on the stomach so that the front body is pressed against either the folded legs or the floor. The movement is directed and felt in the back of the body.
Resistance, either from the legs or the floor, creates an experience similar to breathing with a weight on the abdomen or with the hands pressing on the abdomen and chest. In this position the breath becomes thin because the front of the body moves less and the breath is redirected to the back body.
Breathing in this position tends to create a gentle self-massage of the organs and releases fasciaenergy and unnecessary contraction in the front body.
Take five minutes every hour to tune into the breath, inviting it to recalibrate to about six breaths per minute, honoring your own needs as appropriate. Invite the breath to be quiet and subtle rather than taking “deep” breaths. “Deep” breathing tends to create more tension and stress and, for most people, doesn’t really support calming the nervous system or clearing the mind.
Christiane Brems is the author of Therapeutic Breathwork: Clinical Science and Practice in Healthcare and Yoga.
