CONTROL YOUR BREATHING AND CONTROL YOURSELF
CONTROL YOUR BREATHING AND CONTROL YOURSELF
The importance of our breathing is something that goes unnoticed day-in and day-out. It is only until we are congested from cold weather or allergies that we realize the importance of clear breathing. When we struggle to provide our bodies with oxygen, we slowly begin to shut-down. Practicing good breathing techniques could affect the balance between oxygen and carbon dioxide levels in the blood, helping our cells carry out their daily functions of processing important nutrients and boosting our mood[1]. As we continue to study the benefits of conscious breathing, we develop new ways to cope with stressful situations and think with a level-head.
Research into the physiological effects of deep breathing have illuminated significant effects on the respiratory, cardiovascular, lymphatic, and autonomic nervous systems[2]. Most importantly, healthy breathing habits can increase oxygen to the brain, supporting your central nervous system.
Simply put, every system and organ in our body relies on two things, oxygen and water. From the way you retain information and learn, to the way you digest your meals, conscious breathing can improve all your internal functions by:
- Helping you Sleep Better
- Improving your body’s Immune System
- Reducing Stress Levels
Our heart rates tend to increase when we are unable to take in enough oxygen and this can send our unconscious mind into a state of panic. By being in control of your breath, you can take back your mind and pull yourself out of an episode. Deep abdominal breathing encourages full oxygen exchange which is, the beneficial trade of incoming oxygen for outgoing carbon dioxide[3]. Forcing yourself to take deep breathes can slow your heartbeat and stabilize your blood pressure.
Following are four breathing exercises that are easy to incorporate into your sessions. This way, you can remain in a calm and peaceful state of mind rather than reverting to your thinking mind during the session.
1. Basic Diaphragmatic Breathing
This breath practice can be maintained throughout the session, or as you desire. Of course, attention to the breath will come and go. However, you can return to this breath when you wish. It is wonderful for creating a grounded, centered, present energy to your experience.
- Exhale fully before beginning.
- Next, inhale deeply through the nose, directing the breath into the belly so that it moves outward like a buddha belly on the inhale and deflates on the exhale.
- At the top of the inhale, retain your breath for 3–5 seconds.
- Then, exhale.
- Repeat.
2. Square Breathing
This technique, known as sama vritti pranayama in Sanskrit (sama vritti means “same or equal fluctuations”) is excellent for bringing balance or equanimity to the body and mind.
- Begin breathing slowly in and out through the nose, directing the breath into the belly so that it moves outward like a buddha belly on the inhale and deflates on the exhale.
- After two or three simple breaths—and at the end of an exhale— inhale and count to four seconds.
- At the top of the inhale, hold your breath for four seconds.
- Exhale and count to four.
- At the bottom of the exhale, hold your breath for four seconds.
- Repeat 5–10 rounds or until you feel complete.
3. Exhale-Crunch Breathing
This technique stimulates the cisterna chyli, which supports lymph movement from the lower extremities.
- Begin taking slow, deep breaths into the belly.
- On an exhale, “huff” the air out (as if you are blowing out birthday candles) while simultaneously lifting your head and shoulders off the table in a slight abdominal crunch.
- Release back to the table on the inhale.
- Repeat up to three times.
4. Ha Breathing
This is a Hawaiian breathing technique used for increasing vital energy while relaxed, as well as enhancing healing work during bodywork sessions. It can be done seated prior to a session or during the session. The key to this technique is to make the exhale twice as long as the inhale.
- Begin breathing slowly in and out through the nose, directing the breath into the belly so that it moves outward like a buddha belly on the inhale and deflates on the exhale.
- After two or three simple breaths and at the end of an exhale, inhale to your count of four seconds.
- Allow a short pause.
- Exhale through the mouth while making an extended sound “Haaaaaa” to your count of eight.
- Allow a short pause.
- Repeat 3–5 rounds.
Take a Deep Breathe
When we find ourselves in stressful situations, it is important to take a step back and just breathe. Taking a moment to get a full oxygen exchange can help defog your decision-making process. It is reported the average human uses only 25 percent of their breath capacity. If we take the time to practice healthy habits and work on improving our breath capacity and efficiency, our bodies will be able to recover better. With more oxygen in our systems, all areas of our body can heal. Movement, by way of the breath, supports life.
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Resources:
[1] Williams, C. W. (2021, June 1). The Impact of Breath on the Body. Associated Bodywork & Massage Professionals. https://www.abmp.com/textonlymags/article.php?article=2370
[2] Williams, C. W. (2021, June 1). The Impact of Breath on the Body. Associated Bodywork & Massage Professionals. https://www.abmp.com/textonlymags/article.php?article=2370
[3] Harvard Health. (2020, July 6). Relaxation Techniques: Breath control helps quell errant stress response. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
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