The Power Of A Breath
Although breathing is an involuntary action, we also have the power to voluntarily control it (unlike other physiologic phenomenons such as our heart rate and blood pressure). It is such a unique function and affects many systems: nervous, respiratory, musculoskeletal, endocrine, circulatory and lymphatic. Breathing is a big deal!
How can we use our breath to our advantage and harness its power?
Simply focusing on your breath can improve it (slow it down, decrease shoulder movement, etc), but let’s look at a few specific ways we can use breathing to improve our health.
- Regulate your nervous system
When you breathe using your diaphragm (the dome shaped muscle under your lungs) we activate the vagus nerve. This is a keystone in the parasympathetic nervous system (“rest and digest”). We want this activated the majority of the time, because if we are using the sympathetic nervous (“fight or flight”) mostly, our body is constantly stressed and doesn’t function properly. We tend to get more sick, our digestion worsens and we are more prone to chronic disease if in this state for a long time.
Another important aspect is the timing of breathing. Lengthening exhales has been proven to calm the body and decrease anxiety. A great example would be inhale 4 seconds, exhale 8 seconds. Another popular method is “box breathing” where you inhale 4 seconds, hold 4 seconds, exhale 4 seconds and hold 4 seconds. Repeat as needed.
- Decrease body tension
When diaphragm breathing we are expanding the belly, lower ribs and back (think 360 degree expansion like a balloon). This is the way we should be breathing at rest. Looking at a baby breathe is a great way to visualize this. If we are chest breathers, not only is this more shallow breathing (getting less oxygen to our bodies) but we tend to tighten up our neck and shoulders. This can lead to pain, discomfort, and tension headaches.
Diaphragm breathing is also great to help get blood flow and movement to the low back soft tissues when suffering from low back pain. Many forms of yoga incorporate breathing to aid in mindfulness and deepening into poses.
- Improve sleep quality
Sleeping can take up a third of our life! Sleep quality and quantity are a foundational part of our health. How you breathe while you sleep is important – are you snoring or mouth breathing? This can be detrimental to a good night’s sleep. The simple act of mouth taping can help the body to nasal breathe which helps to regulate blood pressure and heart rate, improve oxygen levels, and overall give you a more deep, restful sleep.
If taking on a new breathing practice sounds daunting, try taking a few diaphragm breaths while at a stoplight, in the shower, or while you are falling asleep in bed at night.
Breath: The New Science of a Lost Art by James Nestor was an interesting and entertaining read if you’d like to learn more!
“To breathe properly is to live fully.”
-Martha Graham
