I thought I knew how to breathe.
The Beginning of My Journey
My yoga journey began 26-odd years ago. A decade into my practice, I decided to become a yoga teacher. During my teacher training, I had a revelation that completely changed my perspective: I didn’t know how to breathe properly. It was a shock to realise that I was holding my lower belly and breath in, a habit that many of us share. This not only disrupts our breathing mechanics but also affects the diaphragm and pelvic floor, leading to upper chest breathing, increased anxiety, stress, and compromised stability.
The Path to Better Breathing
This realisation set me on a path to learn how to breathe correctly. I incorporated a lot of chanting into my practice, which helped me fully experience my exhales and stimulate my vagus nerve. This practice toned down my nervous system, bringing a sense of calm and relaxation.
Initially, I was self-conscious about my singing voice. However, once I embraced it, chanting became a beautiful way to feel my body through vibrations, enhancing my ability to exhale and let go.
Understanding the Impact of Breath on Our Bodies
When we experience pain or discomfort, our natural response is to brace ourselves and hold our breath, resulting in shallower breathing. As a former dancer, I was trained to suck my belly in, and societal pressures further reinforced the need for a flat belly. However, our inner mechanics function optimally when our bodies, including our bellies, are soft and able to move in conjunction with the diaphragm.
The Sympathetic and Parasympathetic Connection
Inhaling is linked to the sympathetic nervous system, which is associated with thoughts, rumination, and worry. Exhaling, on the other hand, is connected to the parasympathetic nervous system, the part responsible for feeling, sensing, and being present in the moment. Breathwork involves dancing between these two states, particularly emphasising longer exhales to anchor us in the present.
Taking a moment to pause and breathe before reacting allows us to engage the parasympathetic nervous system, slowing down and enabling us to respond with empathy rather than react impulsively.
Starting with Awareness
The first step in breathwork is simply noticing your breath. Observe any shifts in your state as you focus on your breathing. Does it calm you? Do your thoughts dissipate?
Breathwork Techniques
Breathwork offers various techniques, each with unique benefits:
Stimulating Breathing Exercises: These bring us into a heightened arousal state, allowing us to experience controlled stress and return to baseline.
Box Breathing: This simple technique involves inhaling for 4 counts, holding for 4, exhaling for 4, and holding for 4 again. The pauses help extend the breath, increase nitric oxide levels, and decrease blood pressure and heart rate.
Humming Breath: Humming during exhales is particularly effective for those struggling with sleep, as it lengthens the exhale and promotes relaxation.
For beginners, the key is to find a baseline and understand what relaxation feels like before experimenting with more complex ratios. Adjust the count speed if 4-4-4-4 is challenging, ensuring it’s not stressful for your system.
The Breathing Mechanics & Physiology Course
My course, “Breathing Matters” delves into the nuances of proper breathing. Contrary to popular belief, effective breathing is not about getting more oxygen but maintaining optimal carbon dioxide levels, which may require breathing less.
The course covers:
The interplay between your diaphragm and pelvic floor.
Practices to stimulate the vagus nerve.
Movement exercises to find relaxation and understand how breath affects core stabilisation.
We often develop habitual breathing patterns, some beneficial and others not. This course helps you experience different ways of breathing, potentially offering more stability and changing your experience of poses.
Be at one with your breath, start the course today!
Final Thoughts
Regularly pausing to notice your breath and putting thought into it is key to making meaningful changes. Breathwork is a powerful tool for enhancing well-being, reducing stress, and finding balance. It’s the gateway to deeper self-awareness and a more grounded, present life.