Are you breathing wrong?
Breathing is about the most basic thing we do as living beings, and it’s hard to imagine there being a right and wrong way to do it, but experts say that constant high stress stimulates rapid, shallow breathing, which raises the heart rate, suppresses digestion, and heightens the brain’s tendency to detect danger, whether real or imagined. Once the perceived danger is past, if the rapid, shallow breathing persists and becomes habitual, it causes the body to stay at a heightened stress level, causing wear and tear on both our physical and mental systems.
That’s why health gurus, both ancient and modern, stress conscious breathing and the use of exercises designed to slow down the breath rate and bring your attention back to the concrete environment and the present moment – all of which is healthier: lowering the blood pressure, reducing feelings of anxiety and fear, and allowing other body systems to do their jobs without interference.
Breath work is typically an important part of mindfulness – often the very beginning of any meditation practice, and is well known for its power to get us centered and ready for more intensive contemplative work. Conversely, it is also one of the quickest and simplest ways to get back into equilibrium during any of the ups and downs of daily life.
Just taking a few “counted” breaths: four counts inhale, four counts hold, eight counts exhale, can stave off a panic attack or emotional outburst, and get you centered again.
The ancient practice of yoga offers several breathing exercises, including this one explored in MoodSurfing before. Another yoga practice involves breathing through alternate nostrils, holding one closed while inhaling then exhaling through the other (four counts each). There is some modern scientific evidence to support the idea that each nostril is connected to a separate part of the nervous system, and breathing alternately is supposed to keep them in balance.
Another exercise is “box” breathing, so called because it creates a regular in – hold – out – hold pattern (four counts each) like a square box. Used to create a calm alertness, it is said to increase cognitive focus, and even energize you as you keep the rhythm.
Breath is power
Gaining control of breathing, slowing down the inhale – exhale pattern, and keeping attention on the body and the present moment are simple techniques that promise powerful payoffs. A strong, healthy cardiovascular system is the foundation of a healthy life, and developing this basic discipline can lead to taking other steps towards stability and balance in daily life. Give it a try!
For more information, and a narrated run-through of the three exercises above, check out this article in the New York Times. It also has a fun “test” to see how you’re breathing right now:
“Just Breathe” Alisha Haridasani Gupta. The New York Times; March 3, 2023.