Powerful Breathing Techniques Benefit Health And Wellbeing

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Did you know a person breathes in approximately 6 litres of air per minute with each breath in taking half a litre? To take in 6 liters of air per minute, a person takes 9 to 10 breaths per minute.  The total volume of air taken in on a daily basis by a normal average healthy human is 11,000 litres. This adds up to about 4 million litres per year.

Breathing is controlled by the autonomic nervous system also called the involuntary nervous system. The autonomic nervous system engages either the parasympathetic system or the sympathetic system. The parasympathetic system slows the breathing rate, while the sympathetic system increases the breathing rate. The pulmonary system will adapt to changes in levels of oxygen and carbon dioxide by adjusting breathing to help meet the body's metabolic demand.   

Breathing & Wellbeing

People usually don’t give much thought to how they breathe, but they should pay attention. Mouth breathing, fast breathing, and shallow breathing are common in people who are over-breathing. Persistent yawning and sighing can also present as symptoms of over-breathing.

 Chronic stress engages upper chest breathing which causes narrowing of the bronchial tubes.

There are many types of breathwork being offered touting great benefits to health. Following are some types of breathing techniques that  may be worth exploring to enhance wellbeing. There are different purposes for certain types of breathwork. 

The following breathing techniques engage the parasympathetic nervous system and help calm and clear the mind;  improve brain and lung function; promote relaxation; lower blood pressure and heart rat; reduce anxiety and stress; and enhance overall wellbeing. 

BREATHWORK EXERCISES

Shoulders and body should be relaxed before beginning breathing exercises. Sit comfortably or lie down  with back straight. 

Alternate Nostril Breathing 

This breathing technique is practiced in Yoga, and is sometimes referred to as Nadi Shodhana Pranayama. There are variations to how this practice can be done.  Alternate Nostril Breathing is also practiced during or before meditating to help deepen meditation. 

This breathing technique involves breathing in and out with only one nostril at a time.  

Steps

You can close your eyes during this technique to help maintain your focus. Those who are able to can sit cross-legged. The breath should be held for 2-3 seconds until build-up to 4 seconds is achievable.

1. Inhale gently through one nostril while blocking the other nostril with your thumb or index finger.

2. Before exhaling, block the opposite nostril and exhale completely through the open nostril.

3. Repeat with the alternate nostril. This is referred to as one cycle.

4. Repeat the above cycle a few times.

Variation

1.  Inhale gently through one nostril while blocking the other nostril and hold for a count of up to four if you are able to.

2.  Exhale gently and completely from the same nostril.

3. Repeat with the opposite nostril.

4. Do the above steps a few more times. 

Box Breathing 

Aptly named to reference a box which has four sides. Other names for this breathing technique include 4 x 4 breathing, square breathing, and equal breathing. 

Steps

1. Inhale through your nostrils and count up to the number four.

2. Hold your breath in for another count to four.

3. Exhale through the nose for another count to four.

4. Count to four before breathing in again, and repeat for as long as you want. 

Buteyko Breathing

his technique was developed by Russian Dr. Konstantin Buteyko to normalize breathing and help with conditions such as asthma and other breathing related issues. 

Its purpose is to maintain the correct balance between oxygen and carbon dioxide. Remarkable improvements have been observed with a 90% decreased reliance on steroids to manage symptoms. As breathing becomes lighter, circulation and oxygen delivery to the tissues improves. 

Steps

1. Relax upper body.

2. Breathe in and out though your nose comfortably and gently using the diaphragm.

3. 3.Start slowly. Release tension. Soften the stomach area.

4. Breahe in slowly and softly to reach low in the body (not restricted to the chest).

If you feel a need for more air, it’s a sign your CO2 (stimulus for breathing) is building up., and that is actually a good thing according to Dr. Buteyko. Don’t allow panic to deter you from this practice.  

Diaphragmatic Breathing

This technique is also known as belly breathing and abdominal breathing resembles Buteyko Breathing. The air taken in is brought down to the diaphragm (muscle at base of lungs). The abdominal muscles help move the diaphragm to give more power to empty the lungs.

 Steps 

Inhale deeply through both nostrils while expanding your diaphragm.

1. Breathe out slowly and fully to release all the air from the lungs by contracting your diaphragm. 

Breathe in this way for as long and as often as you can. 

Try placing one hand at middle of your upper chest and your other hand at your diaphragm (between bottom of the two ribcages) to experience your breathing. The hand at your upper chest should not feel any movement, while the hand on your diaphragm should move. 

Halotropic Breathwork 

This type of breathwork is not necessarily about improved breathing function and relaxing because it involves fast breathing. This breathing technique was developed by American psychiatrist Stanislav Grof.  Halotropic Breathwork uses voluntary hyperventilation to reach an altered state of consciousness to connect with the unconscious mind.  

This practice is usually done in group settings, and should always be done under supervision of a qualified practitioner. 

Pranayama 

Pranayama refers to yogic breathing techniques helpful in purifying the energy system. 

There are many Pranayama techniques originating of Yoga including Anulom Vilom known as Alternate Nostril Breathing discussed earlier in this article, as well as Bhramari or Bee Breath, Kapalbhati or Skull-Shining Breath, and Bhastrika or Bellows Breath to name a few. 

Some of the techniques use slow breathing, and others use faster breathing. One study found the practice of Pranayama improves cognitive function, enhances sensori-motor performance, and reduces stress.  

Mindful Breathing

These were but a few of the breathwork practices currently available for people to try.

The most important takeaway from all breathwork techniques, is to be mindful of how we breathe. Besides doing the practices mentioned earlier, the preferred natural method of breathing is gently and slowly through the nose. Slow gentle breathing through the nose helps manage daily stresses, correct our physiology, helps us stay healthy, and prevents dis-ease. 

It's essential we remain in awareness of our breathing throughout the day. If we find ourselves over breathing when breathing with our mouth open or taking in shallow breaths, we can correct this through conscious observation and relaxation. 

Reiki can help us get in touch with our breath by bringing us to a relaxed state where we can let go of stressors. It’s not a breathwork practice, but it is a relaxation technique that brings peace and harmony while engaging the parasympathetic nervous system. If you are someone who is stressed, or has breathing difficulties, the breathwork exercises talked about here, as well as Reiki may prove beneficial for you. Reiki shares many of the same benefits and others.