Breathing – it seems so obvious. But, we should all be thinking about it constantly, as there is breathing, and then there is better breathing. Whether it be taking a minute while out in the fresh air to focus on absorbing as much as the good stuff as possible, or learning some techniques and finding pockets of peace, it can seem like a daunting task.
Breathwork, an ancient practice that harnesses the rhythm of our breath, offers a pathway to balance, mindfulness, and a deeper sense of purpose. With each inhale, we invite fresh energy and vitality, and with each exhale, we release tension and negativity. When we breathe correctly, we activate the parasympathetic nervous system, which calms the body and mind, reducing stress levels and promoting a sense of tranquility. This is why practices such as yoga and meditation prioritise breath control—they harness the power of breathing to align the body and mind, fostering a state of wellness.
Understanding the basics of breathing also involves recognising the impact of our environment and lifestyle choices. Factors such as air quality, posture, and even emotional states can influence our breathing patterns. For instance, sitting for long periods can lead to poor posture, which can restrict lung capacity and hinder proper breathing. On the other hand, being aware of our breath can empower us to make conscious choices that enhance our health, such as taking regular breaks to practice deep breathing or creating a soothing space for relaxation.
The Science
At its core, breathing is not merely a mechanical process; it is a sophisticated biological function that intimately connects our body and mind. Understanding the science behind breathing can unlock pathways to better physical health, emotional balance, and mental clarity.
When we inhale, we introduce oxygen into our bodies, which is vital for cellular respiration—the process by which our cells produce energy. This energy fuels every function in our bodies, from the simplest activities like walking to complex cognitive tasks like problem-solving. Conversely, when we exhale, we rid ourselves of carbon dioxide, a waste product that can lead to toxicity if not expelled. This delicate balance of oxygen and carbon dioxide is essential for maintaining physiological homeostasis.
Moreover, the way we breathe can influence our nervous system. Shallow, rapid breaths often associated with stress can trigger the body’s fight-or-flight response, leading to feelings of anxiety and increasing heart rates. In contrast, deep, slow breathing activates the parasympathetic nervous system, promoting relaxation and a sense of calm. This understanding has led to the development of various breathing techniques, such as diaphragmatic breathing and the 4-7-8 method, which are designed to reduce stress and enhance well-being.
Research also highlights the role of breath in mental health. Studies have shown that mindful breathing practices can lower symptoms of depression and anxiety, improve focus, and foster a greater sense of emotional resilience. By consciously tuning into our breath, we can cultivate mindfulness—a powerful tool for navigating the complexities of modern life.
In essence, breathing is a bridge between our physiological state and our emotional well-being. By harnessing the science of breathing, we can take proactive steps toward enhancing our health, reducing stress, and ultimately unlocking a greater sense of wellness in our lives.
Breathing Techniques
Whether you are seeking solace in the midst of a busy day or looking to enhance your overall well-being, these exercises will guide you on a transformative journey towards achieving harmony in your mind, body, and spirit. Embrace the rhythm of your breath, and discover how it can lead you to a more centred and purposeful life. We’d like to introduce you to some tried and tested Breathwork methods:
Breath of Fire
The Breath of Fire, also known as Kapalabati, is a yogic breathing practice that originally translates to “skull shining.” Yogic wisdom states that when this breathing exercise is practiced regularly the aura around the skull/ head will shine!
Benefits:
- Breath of Fire is the best breathing exercise for strengthening core muscles and lower back muscles. It provides circulation to the digestive system and stimulates digestive processing. When you have lower back pain stretching can make it worse and often injure you more, but this Breathing exercise is a safe and simple way to stimulate the bioelectric current around those back muscles and spine to strengthen the necessary areas and help alleviate the pain.
Qualities:
- Breath of Fire is a heating and energising breathing exercise which is best done in the morning. It’s a great way to oxygenate the body and brain and helps sharpen the mind as you transition out of sleep mode.
Directions:
- Start by sitting in a comfortable position with your spine upright
- Optional – place one or both hands on your stomach to help guide the breath
- Keeping the mouth closed, lips relaxed: First, inhale through your nose while expanding your belly into your hands, then exhale through your nose while drawing your belly button towards your spine. Repeat.
- It is always advised to start slow and low in reps with breathing exercises. A good place to start is with 20 slow breaths, 20 medium-speed breaths, and 20 fast-speed breaths. Make sure to do 1-2 minutes of slow inhaling and exhaling afterwards to help bring your system into balance.
Bramhari Breathing
This Breathing exercise produces a vibratory buzzing sensation to stimulate the chest, throat and head.
Benefits:
- Traditionally this Breathing exercise when practiced in the lowest register of your voice produces a vibration for the throat and thyroid gland. This stimulates these areas bringing them into balance, whether they are under or overactive. This can also be a preventative practice to maintain a healthy thyroid. This vibration in the low register of the voice also creates reverberation and stimulation of the upper lungs, thymus and chest.
- This is a great Breathing exercise when there is any chest congestion as it can help to break it up. If you change the notes and tones to higher registers of your voice then the vibration can stimulate the sinuses, pituitary gland, and pineal gland.
- This exercise is great for stimulating these hormonal glandular centres and helps maintain their balance.
Qualities:
- Bramhari Breathing has an adaptogenic quality as the vibration can be stimulating but also calming depending on what your body needs to bring it into balance. This exercise is best in the morning but in between the more heating and energizing breath exercises like Breath of Fire or Vastrika Breathing. It gives a good contrast and helps to regulate the system when paired with faster breathing practices.
Directions:
- Sit comfortably with your spine straight.
- Inhale in through your nose
- With a relaxed mouth and lips exhale slowly by humming *the tone of the hum can change in range to target different areas of the chest throat and head.
- Again, it is always good to start with a low number of reps. Even just ten of these breaths or 1 minute of this Breathing exercise can be a great place to start.
There are many other techniques. Want to learn more? Download our free Breathwork E-Book.
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