Our son claims it took him almost three decades to learn how to breathe. While that may seem an odd remark for him to make, if we analyze our breathing, chances are we seldom do it in advantageous ways. Often we almost hold our breath rather than inhale and exhale deeply, perhaps even audibly.
Having mastered the art of breathing, Brandon passed on different techniques to me. Because I needed to learn how to breathe with intention and for specific purposes. Sure, yoga instructors promote deep breathing, and I try to practice pranayama while holding my downward dog, proud warrior and forward bend poses. But what about when I feel anxious or blue or tired? Breathing exercises can help to assuage such feelings.
PHYSIOLOGICAL SIGH
Brandon discovered the sigh from American neuroscientist Dr. Andrew Huberman, whose engaging podcasts discuss how our brain and its connections with the organs of our body control our perceptions, our behaviours, and our health. When we want to soothe stress, he advises taking a deliberate sigh: a long inhale through our nose, followed by a shorter second inhale, and then an extended exhale (sigh) through our mouth. Repeat as many times as necessary to feel calm.
4-7-8 BREATHING
The numbers tell us what to do. While sitting up straight, close your mouth and inhale quietly through your nose for 4 seconds. Hold your breath for 7 seconds. Then exhale completely through your mouth, making a whoosh sound, for 8 seconds. Repeat this pattern for a total of four breaths.
BIG BELLY, LITTLE BELLY, 5-5
The research-backed technique of cardio-respiratory coherence (CRC) aids us in controlling emotions or managing anxiety and depression. We perform CRC by taking a deep breath for 5 seconds, until the belly swells (“big belly”). This inhale activates the sympathetic branch of the nervous system, our “flight or fight” response. Exhale after 5 seconds (“little belly”) to stimulate the parasympathetic branch, which rests and restores our system.
CRC may even put us to sleep! Lying flat on your bed in a darkened room, rest both hands on your lower belly, and feel it rise slowly while breathing deeply through your nose. Then feel your belly sink back in as you slowly breathe out through your nose. Focus on the gentle expanding of your inhale and the gentle releasing of your exhale. Continue for a few minutes or until you drift off to sleep. Through this breathing exercise you might just be able to log the recommended eight hours of sleep each night.
Our lungs enable us to inhale the oxygen our bodies need and exhale carbon dioxide, the waste product created in the body. Because breathing occurs naturally, about ten breaths a minute in fact, I didn’t teach Brandon how to do it. His recent instruction on purposeful breathing, however, represents a nice generational transfer of information to me.
Remember: don’t hold your breath! •
P.S. When we practice breathing exercises amid nature, the benefits double.
Linda W says
Well now isn’t this very useful information! I am practicing now. 🙂
Pam McPhail says
Ha. Ha. Happy breathing, Linda.
Barbara Richardson says
There are so many aspects of breathing! My sisters and I studied elocution and speech arts for years and learned how important breath was to resonance and projection. I also took singing lessons and there the focus was on getting the right tone with breath through vocal cords and support of ten through the diaphragm. Then it was sports and learning how important the ‘whoosh’ was to push air out and allow your body to be re-oxygenated. When training to run a marathon I learned to make my breath rhythmic so I could stay relaxed and ‘in the zone’ while fueling my legs. Delivering a baby brought the rapid, repeated push of air through pursed lips to ease the pain. And now I’m breathing to relieve anxiety and bring relaxation. Who knew that just breathing in and out could be so complicated!
Pam McPhail says
I ran out of breath just reading your various breathing lessons! You’re fortunate, Barb, to benefit all these years from good techniques. Through practice, I’m getting better now.
Chris Krueger says
CRC is often used when I go to bed!
Pam McPhail says
It must help you.😴
Ken McLean says
I use deep slow breaths when hiking up a steep pitch. If I start to puff too much, I stop and do the deep breaths. Does work.
Deborah Etsten says
Update: you have changed my life! I do yoga and have always practiced yogic breathing— but not to put me to sleep. Simple concept, but dang, it works! Thanks for your unrelenting great advice —and wisdom!!
Pam McPhail says
Oh my. I must expand my chest not my head after reading your high praise, Deborah. Thank you.