In our fast-paced world, it’s easy to overlook something as fundamental as breathing. We do it automatically, without giving it much thought, but the way we breathe can profoundly impact our health, stress levels and overall well-being.
If you watch new-born babies breathe, you will notice that their stomachs rise and fall with each breath. That is because they are naturally breathing deeply and carrying their breath all the way down into their diaphragms. Babies have not yet learned to be stressed!
As we get older, we tend to inhale our breath into our nostrils, our throats and sometimes down into our lungs. But rarely do we breathe so deeply that our abdomens move in and out. Most often, our anxious thoughts and hectic lifestyles cause us to breathe using only the upper parts of our respiratory system. Sometimes, especially when we are very stressed, we may even hold our breath without realizing it.
Deeper breathing helps relieve stress and anxiety by slowing down our heart rates, relaxing our muscles and bringing more oxygen deep into our bodies and brains to nourish our cells. Breathing also plays a key role in regulating our autonomic nervous system, which controls functions like heart rate and digestion. There are two primary branches of this system:
The Sympathetic Nervous System: Often referred to as the ‘fight or flight’ response, prepares the body to handle stress by increasing heart rate and blood pressure.
The Parasympathetic Nervous System: Known as the ‘rest and digest’ response, promotes relaxation and recovery by slowing the heart rate and enhancing digestion.
Through controlled breathing, we can influence these systems and bring balance to our body’s stress response.
Techniques for Better Breathing
- Deep Breathing: This involves inhaling deeply through the nose, allowing your lungs to fill completely, and then exhaling slowly through the mouth. Deep breathing helps activate the parasympathetic nervous system, reducing stress and promoting relaxation. Try practicing deep breathing for a few minutes each day, especially during stressful situations.
- Diaphragmatic Breathing: Also known as abdominal or belly breathing, this technique focuses on engaging the diaphragm rather than shallow chest breathing. Place one hand on your chest and the other on your abdomen. As you breathe in, ensure that your abdomen rises more than your chest. This type of breathing improves lung efficiency and can help lower anxiety.
- Box Breathing: Popular among athletes, box (or square) breathing involves inhaling, holding the breath, exhaling, and holding the breath again, each for an equal count. For example, you might inhale for four seconds, hold for four seconds, exhale for four seconds, and hold again for four seconds. This technique helps to calm the mind and improve focus.
- Alternate Nostril Breathing: This practice, rooted in yoga, involves closing one nostril while inhaling through the other, then switching nostrils and exhaling through the one that was previously closed. This technique is said to balance the body’s energy and promote mental clarity.
Integrating Breathing Practices into Your Daily Life
The beauty of breathing techniques is their simplicity and versatility. You don’t need special equipment or extensive training to reap the benefits. Here are a few tips for incorporating breathing practices into your routine:
- Start Small: Begin with just a few minutes of focused breathing each day and gradually increase the duration as you become more comfortable.
- Create Reminders: Set periodic reminders throughout the day to practice conscious breathing, especially during moments of stress.
- Combine with Other Practices: Integrate breathing exercises with meditation, yoga, or physical exercise for a holistic approach to wellness.
- Be Patient: Like any new skill, it takes time to develop proficiency and notice the benefits. Be patient with yourself as you explore different techniques.
Breathing is a powerful tool that we often take for granted. By becoming more aware of our breath and learning to control it, we can unlock a range of benefits that enhance our physical health, emotional well-being, and overall quality of life. So, take a deep breath, and start exploring the transformative potential of your breath today. Your body and mind will thank you for it.