Breathing is considered to be one of our unconscious functions carried out by the autonomic nervous system. Just like digestion, heart rate, blood pressure, body temperature, and others.
Interestingly, it’s the only function that can be also controlled consciously, and doing so can directly affect the other functions on that list.
As our societies continue to modernize, the escalating intensity of certain factors are seemingly contributing to the interference of normal breathing patterns on an epidemic level.
On the surface it may seem trivial that an act so simple, that we don’t really have to think about, can profoundly affect our entire health. But, considering that it is the first and last thing we do in our life time, and that we do it about 25,000 times a day, perhaps we should pay more attention to it.
Improper breathing pattern:
The diaphragm is considered the breathing muscle. Proper use of this muscle would create a pattern of breathing within the abdomen area.
Natural breathing has a soft rhythmic flow, with moderate to deep breaths.
Improper breathing patterns tend to be within the chest cavity, utilizing inter-costal (rib) muscles, as well as scalene (neck) muscles.
Their rhythm tends to be short, shallow, and restrictive.
How do improper breathing patterns affect us?
Improper breathing patterns resemble normal patterns that would occur during times of stress and/or hyper-exertion activities.
They are accompanied by sensor signaling, for the purpose of initiating preparation processes within our bodies. By design, these are meant to be temporary processes.
However, if the breathing pattern is constant, the continuous signaling creates an on-going loop of chemical exchanges, sending various body systems into states of imbalance.
These imbalances can contribute to the following conditions:
Chronic in-digestion
Auto-immune diseases
Depression
Anxiety
Insomnia
Hypertension
Chronic improper breathing also causes severe muscle/fascia tightness through-out the body. This hyper-tension causes structural restrictions that obstruct the flow of energy and fluids resulting in:
- Decrease in mobility
- Decrease in energy
- Pain
- Impedance of healing processes
- Interference of internal organ functions
What is conscious breathing?
Consciousness is essentially awareness. Where and what we place our attention on is what we become conscious of, and what we energize.
When we place our attention onto our breath, we bridge our body and mind, establishing a direct connection with our autonomic nervous system.
If we choose to sustain that focused attention, and incorporate certain practices, we can stimulate change within the system.
How does it affect us?
Consciously breathing slow, deep breaths trigger the para-sympathetic nervous system (relax response). Therefore, the first effect is usually a calming one. You will also experience an increase in clarity/focus; a by-product of quieting the noise that typically fills the mind.
Feelings of being overwhelmed, anxious or stressed become less dominating.
Conscious breathing is like hitting a pause button. It disrupts the cycle of knee-jerk, emotional reactions. With additional practices, one can create mental distance from their subconscious programming. This is a step towards becoming a mind manager, allowing one to choose responses that are more conducive with positive outcomes.
This effect is why breathing techniques are the first practices handed out by spiritual teachers. They are the simplest way to begin the process of developing awareness of self. Nothing can effectively change without first developing complete awareness of it.
Advance practices.
There are various techniques of breathing practices that offer different levels of development.
For example, an initial approach can be something like’ box’ or ‘square’ breathing. This technique requires the participant to focus on breathing to a specific rhythm. It is simply to do, and can effectively shift the participants attention from ‘the noise’, and stimulate the ‘relax response’.
An example of a next level practice would be diaphragmatic or, belly breathing. This adds a physical sensory input to the practice, which encourages more body awareness, offering a greater return. This is a type of ‘sensory anchoring’ practice.
Sensory anchoring techniques integrate breathing with one of the 5 main senses, and are very effective. Mainly because they bring the participant into the present moment. The more one practices these techniques, the more they realize the relevance of being consciously present. These practices can produce life enriching effects on many levels.
If one does not spend time being fully entrenched in present moments, are they truly living?
More dynamic practices. like those done in qigong, tai chi and yoga, have the potential to develop one’s conscious focus to unlimited levels. Committed practitioners can manipulate and direct the energy known as prana, chi, or life force, through conscious breathing.
Wim Hof, the seemingly crazy Dutch man who climbed Mount Everest wearing just shorts, and allowed scientist to inject him with E coli bacteria in order to monitor him fighting it off internally, has set a prime example of our ability to control our body temperature, and immune system by practicing conscious breathing integrated with mental focus.
What to expect when practicing.
One would expect that practicing breathing would be easy. However, like most basic well-being practices, it is simple…not easy.
Our minds, all too familiar with being distracted, tend to not want to be still.
Societal teachings equate self-worth with doing as much as possible. This is in opposition of the simple act of being. Therefore, the conflict you will feel when attempting to spend 5 mins practicing breathing patterns is real, and understandable. Often times, uncomfortable feelings arise…as if stillness is a threat.
Additionally, when you begin to release restrictions on your breath and body, you are also freeing up energy. Some of that energy can be in the form of repressed emotions. It can be challenging when they surface.
However, nothing good comes from repressed emotions. The best way to release them is to sit with them, and allow them to pass on through.
With commitment, patience, and proper coaching, the benefits will soon over power any resistance.
In time, you will be consciously breathing throughout your day; gaining control of where and what you place your mental energy on, and finding your Flow. The demands of your day will no longer dictate your mood.
How I can help?
Professional coaching can play a key role in how successful you are with your practice. As usual, it all boils down to a consistent commitment on a personal level however, guidance from someone who has experience working through the processes is extremely advantageous. You don’t have to do it alone.
I can offer you personalized coaching in different ways:
- Work into your massage/strength training sessions
- Private 1-hour sessions (Qigong & Meditation)
- Qigong & Meditation Workshop (meet twice a month)
- Zoom call (20-30 mins)
Please contact me to discuss these options in further detail.