Just Breathe.

It’s the first thing and last thing we do in our lives ­– and all day, every day in between.  So, what’s so special about becoming more aware of our breathing?

Take a moment to notice your breathing - is it deep or shallow, smooth or choppy? Can you feel your chest rising, or maybe your belly expanding?

Despite the inherently automatic nature of breathing, most of us have a lot to learn and work on when it comes to this primal physiological function. Our modern way of living also hasn’t done us any favours when it comes to this. Paying attention to your breath is one of the most effective ways to lower everyday stress levels and improve a variety of health factors ranging from mood to metabolism. Breath focus is a common feature of several techniques that evoke the relaxation response. The first step is learning to breathe deeply.

The autonomic nervous system governs the body’s sympathetic (fight-or-flight) and parasympathetic (rest-and-restore) response systems. Depending on the environmental threats around us, this turns up or down our bodily responses such as heart rate, respiration rate, and digestion. Evolutionarily, this worked as an effective survival mechanism, but today we are met with a continual barrage of new stressors that we have not evolved to cope with. Smartphone notifications, email alerts and news updates also trip the body’s alarm system – and are only becoming more and more frequent.

With every breath we take, millions of sensory receptors in the respiratory system send signals via the vagus nerve to the brainstem. Fast breathing stimulates the brain at a higher rate, resulting in the activation of the sympathetic nervous system, which turns up stress hormones, heart rate, blood pressure, muscle tension, sweat production, and anxiety. Conversely, slowing your breathing down activates the parasympathetic response, which tones down all the above and increases our feelings of calm, relaxation, and mental clarity.

Come back to your breath again. Now that you’ve been thinking about it for some time, has it got any longer or smoother? This simple act of attention can be so powerful…

Pranayama is the ancient yogic practise of controlling your breath and is the fourth of Patanjali’s eight limbs of yoga. You control the timing, duration, and frequency of every breath and hold. The goal of pranayama is to connect your body and mind. Traditionally this was believed to provide healing physiological benefits – beliefs that are now being confirmed by evidence-based scientific research.

Here are 3 pranayama practices to incorporate into your everyday…

Nadi Shodhana Pranayama

Alternate Nostril Breathing

This is the practice of alternating between the right and left nostrils as you inhale and exhale. A 2013 study found that people who practised alternate nostril breathing were able to lower their perceived stress levels. Furthermore, after 12 weeks of practice, the participants showed improvement in heart rate, respiratory rate, and blood pressure.

Sit in a comfortable position. Close your right hand in a loose fist position in front of your nose, then extend your thumb and ring finger. Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring finger. Open your right nostril and exhale slowly. Inhale through the right nostril then close it. Open your left nostril and exhale slowly through it. Repeat this cycle 3–5 times.

Kumbhaka Pranayama

Breath Retention

Breath retention increases the gas pressure inside the lungs and allows them time to fully expand, thus increasing their capacity. Due to this, the blood that then travels to the heart, brain, and muscles will be more oxygenated.

Inhale, inflating the lungs as fully as possible. Hold the breath for 10 seconds. After 10 seconds, inhale a little more. Then hold it for as long as you can. For those of us who may be experiencing higher stress/anxiety, breath retention can be difficult, to begin with. Start by holding the breath for 3 seconds, or as long as feels comfortable and then work your way up.

Ujjayi Pranayama

Victorious Breath or Ocean Breath

This classic pranayama is known for its soft, soothing sound and can further enhance the relaxation response of slow breathing – it may also remind you of Darth Vader! As shown in this 2013 study, slow breathing may improve oxygen saturation, lower blood pressure, and reduces anxiety.

Inhale through your nose, then open your mouth and exhale slowly, making a “haaa” sound. Try this a few times, then close your mouth, keeping the back of your throat in the same shape you used to make the “haaa,” as you exhale through the nose.

If you’d like to begin or further explore a mindful movement or breathwork practice, contact me here!

As with all physical exercise, if at any time something doesn’t feel right for you, breathe as you wish and participate as your body feels best.