Breathing is the mechanism by which we take in oxygen and expel carbon dioxide. It is the essence of life and yet something most of us think very little about. Modern day lifestyles have unwittingly impacted on the functionality and quality of our breathing, which in turn affects both body and mind. By understanding more about the process of breathing and using it to our advantage, we can access a multitude of remarkable benefits. These include increased mobility and range of movement, lower blood pressure, an improved immune system, more energy, and a better sense of wellbeing. For this blog, the focus is on using breathing to manage stress – something which can help us all in the current climate!
The mechanics
Breathing is controlled by the autonomic nervous system. This is the part of the system that is in charge of those bodily functions that are critical to survival, and so need to happen without any conscious effort. Within it are two different branches: the sympathetic and parasympathetic nervous systems. Broadly speaking, the former speeds things up and the latter slows things down, otherwise known as ‘fight or flight’ and ‘rest and digest’.
The main breathing muscle is the diaphragm, a large dome shaped muscle which sits below the lungs and under the ribs. In efficient breathing, when we inhale it contracts and flattens downwards allowing the lungs to expand and fill with air. To facilitate this, the lower ribs are designed to open up.
When it relaxes, it returns to the dome shape, the ribs come back to their normal position, and air is expelled from the lungs. This process stimulates the vagus nerve, a key part of the autonomic nervous system which runs from the brain to the colon and promotes ‘rest and digest’.
What could possibly go wrong? There are many aspects of our modern lifestyles that negatively influence our ability to breathe efficiently: our posture, inactivity levels, pollution, among others but one of the biggest culprits is stress.
Stress
When the brain is presented with a stressor, there are a number of physiological responses that are triggered – known as the fight or flight response. One of them is to speed up breathing to increase the oxygen intake needed to either fight or run away. This is usually shallower, faster breathing.
In modern life, stress is usually no longer triggered by a one-off event like the appearance of a tiger. Rather, we live in a ongoing state of lower level stress. This has had a corresponding and lasting impact on the way we breathe. Shallow breathing uses the muscles in the chest, shoulders and neck rather than the diaphragm. The action is therefore more ‘vertical’ (Side note: have a look in the mirror when you take a deep breath. Do you see your chest and shoulders lifting?) This is not only less effective in providing the amount of oxygen we need, it can also lead to tightness and pain in all those areas (and others to which they are connected), as well as putting a strain on the cardiovascular system.
It is estimated that the average person breathes between 20 and 24 000 times a day so if the way of breathing is compromised, it is no wonder that the effects will be significant. The good news is we can get back in touch with diaphragmatic breathing and its many benefits in order to counteract this.
Practising diaphragmatic breathing
First, re-learn the technique:
Option 1: put your hands on the lower part of your ribs on each the side. Breathe in through the nose and focus on feeling the ribs expand, pushing out in to your hands. The stomach will rise too as a result. As you exhale through the mouth, feel the ribs soften down and inwards again. Try to do it without the shoulders lifting.
Option 2: lie down and put one hand on your chest and the other on the upper part of your stomach. Breathe in through the nose and aim to feel the hand on the stomach gently rise (as a result of the diaphragm pushing downwards) and fall as you exhale. If you are using the diaphragm correctly , the hand on the chest will hardly move.
It does take a little practice! Over time you should feel the muscle getting stronger, the ribs able to move more and you can take longer, deeper breaths.
Breathing exercises
Once you have mastered the technique, there are numerous different patterns of breathing you can try. Here are some common ones. Start by sitting comfortably with good posture, preferably in a quiet space.
Deep breathing – breathe in, taking in as much air as you can without forcing, and breathe out for as long as you can. Repeat rhythmically, focusing on the breath as you go.
Box breathing – breathe in to the count of 4, hold for 4, breathe out for 4 and hold for 4 before repeating.
4-7-8 breathing – inhale completely then use your right thumb to close your right nostril and exhale using the left. Inhale though the left and then close that nostril using one of your fingers, and exhale through the right. Inhale through the right, close and exhale through the left. Repeat the pattern.
Whichever method you use, you should feel a greater sense of calm and relaxation. The technique can be employed at any time you feel stressed to restore balance. I hope it comes in useful over the next few weeks! Let me know how you get on.
Note
****Those with conditions such as COPD, asthma, and other heart issues should check with a doctor before attempting to change breathing patterns. As always, if something does not feel right it is sensible to listen to your body and stop.***