An inhale is the first act of your being, and an exhale the last. All that lies in between, is life. So breathe your best life.
Breathing is the foundation of life itself. It is the prime reflection of one’s state of being. Every emotion and state of mind is reflected with a corresponding breath rhythm. We’ve all experienced speedy, winded breaths under stress and slow, deep breaths when calm but do we actively pause to notice the breath? Well, probably not. This is because we operate from a space of not doing things unless they’re pressing, and until they become a have to. Most of us breathe on autopilot. In our fast-moving lives, with deadlines to meet and targets to reach, most of us breathe passively. From birth unto death, we breathe, and yet it is that one thing we take for granted most often. Breathing consciously and breathwork enhance all bodily processes. They positively impact the gut, brain, lungs, heart, and blood that continuously co-ordinate to keep you alive. Yet, the importance of breathing seems to be lost on the monkey mind of modern man.
Breathing is cardinal: On average, the human body can make do without food for 3 weeks and water for 3 days but can barely last for 3 minutes without respiring! We can talk about an industry of diets and hydration at length but hardly discuss breathwork! Breathing sub-optimally or dysfunctionally is the respiratory equivalent of eating junk all day long! One can reap the full benefits of exercise and nutrients only when coupled with optimal breathing practices. Athletes, mountaineers, and freedivers know that breathing is a physical education major. Also trained in breathing are musicians and singers!
Screen-time and body posture: Well, screens seem to affect almost everything. Often sitting in a slouched position when using a phone or a laptop compresses our lungs and diaphragm which makes it difficult to breathe in fully. A sedentary lifestyle has contributed to weakened muscles and improper blood circulation which also makes breathing shallow.
Shallow vs Deep: Shallow breathing robs us of vitality and an emotionally rich life. Stressed breathing disrupts our body’s chemistry. While breathing fast and shallow, the sympathetic nervous system is dominant and it overdrives the fight or flight response, creating panic and anxiety. Chest breathing draws minimal air into the lungs and reduces blood oxygenation. On the other hand, intentional breathing activates the parasympathetic nervous system promoting a state of rest and digest. This makes us feel steady and balanced.
Breathing as a medicine: Breathing replenishes and cleanses us by naturally detoxifying the body. Proper exhalation helps the body get rid of toxins. It helps release stress and addictions; these addictions include our negative thought patterns too. These are otherwise expelled through extra work that the body must do. Deep breathing feels like spaced expansion as the air goes till the lower lobes of the lungs. This is also known as belly breathing. It boosts nutrition absorption by the cells. Studies show that breathing techniques and practices help reduce symptoms of anxiety, insomnia, depression, and post-traumatic stress disorder (PTSD). Mindful breathing also improves concentration. Breathing techniques are prescribed to aid sleeping difficulties, respiratory problems due to asthma and allergies, etc.
Practicing Breath Awareness
- Observe your breath without manipulating it. Shallow or deep? Slow and relaxed or quick?
- Throughout the day, notice changes in your breathing patterns. For example, when sitting in front of a screen, feeling triggered, or when calm, etc.
- Do you breathe through your nose or is the mouth slightly open?
- Note the inhalation and exhalation. Which one is longer?
- Is there a sigh or sound attached to the breath?
- How am I sitting or lying? Slumpy and slouched?
Yogic Pranayam, Shaolin Qi Gong, Russian Systema, Brazilian Jiu-Jitsu, Tai Chi, Kung Fu, and many ancient, timeless martial arts teach similar breathing styles with slight differences. Buddhism talks about the four pillars of mindfulness; contemplation of the mind, body, feelings, and mental phenomena; Interestingly, instead of applying four different techniques, the teaching of Buddha shows that the practice of breath meditation and focusing on the nose-tip by itself unfolds these truths to us, in time. The breath is an excellent and the foremost anchor of connection in meditation and mindfulness. Intentional breathing is meditation for those who can’t meditate. Sit restfully and nourish the body with your breath.
Knowledge guides and action completes. Both are essentials to actualize a goal and reap its benefits. So to begin with, mentioned below are a few simple techniques one can practice. These are helpful, not only in elevating the quality of your breathing but also in improving conditions of anxiety, panic, and other lung and respiratory diseases.
Belly Breathing
This is an excellent tool to improve mind-body connection, relieve stress and anxiety!
- Breathe in through your nose.
- Put one hand on your chest and the other over your belly.
- Observe your breath and tailor it accordingly.
- Inhale fully into your belly.
- Exhale slowly, keep it at least as long as your inhale.
- Start small, just five deep belly breaths a day. Rest and feel the change.
Bee Breathing
Accompanied by a natural soothing effect, especially around the forehead region, this yogic breath works on calming the nerves. It is also known as the Humming Bee Breath or Brahmari Pranayam.
- Sit comfortably with relaxed shoulders and back tall.
- Inhaling from the nose, start with a few natural breaths and slightly seal your lips.
- Hum out loud while exhaling, like making an M sound. Here, an exhalation echoes the typical humming sound of a bee.
- Place your index fingers on the cartilage between the cheek and the ear and gently press while exhaling.
- Keep buzzing as long as it is comfortable.
- Repeat the pattern 2-3 times and notice any changes.
Box Breathing
This is a powerful tool that helps in relieving stress and improving focus. It is also known as four-square breathing or Sama-Vritti Pranayam.
- Sit comfortably with your back supported and feet on the floor.
- Close your eyes and inhale to the count of 4, slowly.
- Pause and hold your breath to the count of 4. Do not clamp your ducts, simply avoid inhaling or exhaling.
- Exhale counting to 4.
- Hold for another 4.
- Start with repeating this 3-4 times in one sitting.
Inhale. Hold. Exhale. Hold.
P.S. Did you know blowing balloons can improve your lung capacity as it works your intercostal muscles!
P.P.S Did you know blowing bubbles is actually therapeutic! It prolongs your exhales, makes room for deeper inhaling, and improves circulation.
As the legend Wim Hof says for breathing, “Get high on your own supply.”
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