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Breathing Exercises

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Breathing Exercises

Postby Butterfly Faerie » Sat Aug 08, 2009 3:09 pm

Breathing as a bridge

It is thought by many cultures that the process of breathing is the essence of being. A rhythmic process of expansion and contraction, breathing is one example of the consistent polarity we see in nature such as night and day, wake and sleep, seasonal growth and decay and ultimately life and death. In yoga, the breath is known as prana or a universal energy that can be used to find a balance between the body-mind, the conscious-unconscious, and the sympathetic-parasympathetic nervous system. Unlike other bodily functions, the breath is easily used to communicate between these systems, which gives us an excellent tool to help facilitate positive change. It is the only bodily function that we do both voluntarily and involuntarily. We can consciously use breathing to influence the involuntary (sympathetic nervous system) that regulates blood pressure, heart rate, circulation, digestion and many other bodily functions. Pranayama is a yoga practice that literally means the control of life or energy. It uses breathing techniques to change subtle energies within the body for health and well being. Breathing exercises can act as a bridge into those functions of the body of which we generally do not have conscious control.
An example of how life effects physiology

During times of emotional stress our sympathetic nervous system is stimulated and effects a number of physical responses. Our heart rate rises, we perspire, our muscles tense and our breathing becomes rapid and shallow. If this process happens over a long period of time, the sympathetic nervous system becomes over stimulated leading to an imbalance that can effect our physical health resulting in inflammation, high blood pressure and muscle pain to name a few. Consciously slowing our heart rate, decreasing perspiration and relaxing muscles is more difficult than simply slowing and deepening breathing. The breath can be used to directly influence these stressful changes causing a direct stimulation of the parasympathetic nervous system resulting in relaxation and a reversal of the changes seen with the stimulation of the sympathetic nervous system. We can see how our bodies know to do this naturally when we take a deep breath or sigh when a stress is relieved.
The breathing process can be trained

Breathing can be trained for both positive and negative influences on health. Chronic stress can lead to a restriction of the connective and muscular tissue in the chest resulting in a decrease range of motion of the chest wall. Due to rapid more shallow breathing, the chest does not expand as much as it would with slower deeper breaths and much of the air exchange occurs at the top of the lung tissue towards the head. This results in "chest" breathing. You can see if you are a chest breather by placing your right hand on your chest and your left hand on your abdomen. As you breathe, see which hand rises more. If your right hand rises more, you are a chest breather. If your left hand rises more, you are an abdomen breather.

Chest breathing is inefficient because the greatest amount of blood flow occurs in the lower lobes of the lungs, areas that have limited air expansion in chest breathers. Rapid, shallow, chest breathing results in less oxygen transfer to the blood and subsequent poor delivery of nutrients to the tissues. The good news is that similar to learning to play an instrument or riding a bike, you can train the body to improve its breathing technique. With regular practice you will breathe from the abdomen most of the time, even while asleep.

Note: Using and learning proper breathing techniques is one of the most beneficial things that can be done for both short and long term physical and emotional health.

The benefits of abdominal breathing


Abdominal breathing is also known as diaphragmatic breathing. The diaphragm is a large muscle located between the chest and the abdomen. When it contracts it is forced downward causing the abdomen to expand. This causes a negative pressure within the chest forcing air into the lungs. The negative pressure also pulls blood into the chest improving the venous return to the heart. This leads to improved stamina in both disease and athletic activity. Like blood, the flow of lymph, which is rich in immune cells, is also improved. By expanding the lung's air pockets and improving the flow of blood and lymph, abdominal breathing also helps prevent infection of the lung and other tissues. But most of all it is an excellent tool to stimulate the relaxation response that results in less tension and an overall sense of well being.

Abdominal Breathing Technique


Breathing exercises such as this one should be done twice a day or whenever you find your mind dwelling on upsetting thoughts or when you are experiencing pain.

* Place one hand on your chest and the other on your abdomen. When you take a deep breath in, the hand on the abdomen should rise higher than the one on the chest. This insures that the diaphragm is pulling air into the bases of the lungs.
* After exhaling through the mouth, take a slow deep breath in through your nose imagining that you are sucking in all the air in the room and hold it for a count of 7 (or as long as you are able, not exceeding 7)
* Slowly exhale through your mouth for a count of 8. As all the air is released with relaxation, gently contract your abdominal muscles to completely evacuate the remaining air from the lungs. It is important to remember that we deepen respirations not by inhaling more air but through completely exhaling it.
* Repeat the cycle four more times for a total of 5 deep breaths and try to breathe at a rate of one breath every 10 seconds (or 6 breaths per minute). At this rate our heart rate variability increases which has a positive effect on cardiac health.

Once you feel comfortable with the above technique, you may want to incorporate words that can enhance the exercise. Examples would be to say to yourself the word, relaxation (with inhalation) and stress or anger (with exhalation). The idea being to bring in the feeling/emotion you want with inhalation and release those you don't want with exhalation.

In general, exhalation should be twice as long as inhalation. The use of the hands on the chest and abdomen are only needed to help you train your breathing. Once you feel comfortable with your ability to breathe into the abdomen, they are no longer needed.

Abdominal breathing is just one of many breathing exercises. But it is the most important one to learn before exploring other techniques. The more it is practiced, the more natural it will become improving the body's internal rhythm.
Using breathing exercises to increase energy

If practiced over time, the abdominal breathing exercise can result in improved energy throughout the day, but sometimes we are in need of a quick "pick-up." The Bellows breathing exercise (also called, the stimulating breath) can be used during times of fatigue that may result from driving over distances or when you need to be revitalized at work. It should not be used in place of abdominal breathing but in addition as a tool to increase energy when needed. This breathing exercise is opposite that of abdominal breathing. Short, fast rhythmic breaths are used to increase energy, which are similar to the "chest" breathing we do when under stress. The bellows breath recreates the adrenal stimulation that occurs with stress and results in the release of energizing chemicals such as epinephrine. Like most bodily functions this serves an active purpose, but overuse results in adverse effects as discussed above.

The Bellows Breathing Technique (The Stimulating Breath)


This yogic technique can be used to help stimulate energy when needed. It is a good thing to use before reaching for a cup of coffee.

* Sit in a comfortable up-right position with your spine straight.
* With your mouth gently closed, breath in and out of your nose as fast as possible. To give an idea of how this is done, think of someone using a bicycle pump (a bellows) to quickly pump up a tire. The upstroke is inspiration and the downstroke is exhalation and both are equal in length.
* The rate of breathing is rapid with as many as 2-3 cycles of inspiration/expiration per second.
* While doing the exercise, you should feel effort at the base of the neck, chest and abdomen. The muscles in these areas will increase in strength the more this technique is practiced. This is truly an exercise.
* Do this for no longer than 15 seconds when first starting. With practice, slowly increase the length of the exercise by 5 seconds each time. Do it as long as you are comfortably able, not exceeding one full minute.
* There is a risk for hyperventilation that can result in loss of consciousness if this exercise is done too much in the beginning. For this reason, it should be practiced in a safe place such as a bed or chair.

This exercise can be used each morning upon awakening or when needed for an energy boost.

Source: http://www.amsa.org/healingthehealer/breathing.cfm
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Re: Breathing Exercises

Postby shaken » Thu Dec 24, 2009 2:13 am

wanted to BUMP this up. I think many people are quick to forget the importance of this. Recently when I was hanging on by threads I somehow happened across a very simple breathing exercise. It truly was the only thing that kept me from completely losing it on a regular basis.

Can't stress the importance of it. it is the fastest way I have found to become centered and move beyond the mind. A gateway to mindfulness or maybe something beyond that in some amazingly basic sense.
all the knowledge in the universe is worthless unless it can be applied, the application is your responsibility
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Re: Breathing Exercises

Postby allalone » Mon May 10, 2010 5:08 pm

ya breathing is a great way to releive stress and relax your body and brain from all the BS in life but this is something that i only can do in private i mean come on noones gonna remember to breathe in the middle of a crisis -am i right?- :lol:
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Re: Breathing Exercises

Postby Anjaneya » Wed May 12, 2010 2:39 pm

Hey guys, good to see some interest in breathing! Its amazing how often this simple tool is overlooked, even by mental health professionals. You definitely can apply these techniques in times of crisis too. I used to suffer from a panic disorder, and breathing helped me through many attacks. I'm now a yoga teacher, and I believe that the practice of a meditative style of yoga can help you to incorporate proper breathing techniques into your everyday life - that way they'll be available to you even in situations of extreme stress.

One thing I'd like to add to Butterfly Faerie's excellent post is that the breath in the "Bellows breathing" exercise should also be directed into the abdomen, like in the abdominal breath. This will ensure that you get a sufficient quantity of oxygen on each breath, making it safer to do. A little extra detail too - in this exercise the exhalation is done forcefully by contracting the abdominal muscles (this only works if you're doing an abdominal breath!), and the inhalation is caused passively by the relaxation of the abdominal muscles.
In yoga this exercise is called kapallabhati - "shining skull". Weird name, but its called that cos its meant to direct more energy to the brain, making it warm or shiny! :)
"After enlightenment, do the laundry."
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Re: Breathing Exercises

Postby Craftlinkedin » Tue Mar 22, 2011 6:18 am

"Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders." = Andrew Weil, M.D.

Some yoga and meditation traditions draw a clear distinction between diaphragmatic breathing and abdominal breathing or belly breathing. The more specific technique of diaphragmatic breathing is said to be more beneficial.

Thanks.
*Edited by Chucky
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Re: Breathing Exercises

Postby encephalo » Thu Jun 02, 2011 6:19 am

Something interesting I've noticed about breathing in general is that people on average only really use the "shallow, slow" breathing style when just carrying on normal days. This breathing fails to fully expand the lungs, thus providing the body with a lower amount of oxygen to benefit from. I've noticed that I practice shallow breathing from time to time, but every now and then I catch myself and breath deeply, fully expanding my lungs and raising my diaphragm. The result is like a boost of energy and a refreshing "mind sweep" that allows me to think more clearly. This is something caffeine has never been able to do for me in any amount, even a Venti

It's so important to realize the full extent of the human body's power. Breathing is one of these powers we can utilize for ourselves. It's a tool that can aid us in addressing anxiety and many other problems on both a physical and mental plane, and it's just one of many.
I have the right to be playful and frivolous. :)
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Re: Breathing Exercises

Postby Kensho » Tue Oct 04, 2011 1:23 am

excellent post Butterfly Faerie... about nine months ago i became a zen buddhist and began attending meetings at a local temple... it was there i learned the benefits of diaphragm breathing... i also meditate every day in the very early morning hours while focusing on breath... it has helped me control my anxiety... the average individual chest breathes, this increases stress...

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Re: Breathing Exercises

Postby Wally58 » Sun Mar 05, 2017 12:23 am

I realize this is an old thread, but I just wanted to add my take on the importance of controlled breathing.
I used to have anxiety attacks and would (unbeknownst to me) begin to hyperventilate. It would feel like I wasn't getting enough air and would try to get more. My heart would begin to pound and my extremities would tingle and get numb.
It felt like I was having a heart attack and I would begin to panic. I went to emergency once and they had me breathe into a paper bag until the hyper-oxygenation went down and I got feeling back in my arms and legs. My mind would stop racing.
I had a few episodes like this and tried to self-medicate with too much alcohol. That didn't work out so well and created its own anxieties when I messed up.
I learned deep slow breathing. Always being conscious of my breathing. Doing the relaxation and prayer for the 'Om' chant. Google: Pranayama.
I could let the peace wash over me. I could quiet the heart, still the mind and focus on what was in front of me.
Training myself to this relaxation technique has helped me overcome a lot of stress. I always have to remember to use it as a stress relief instead of self-medications or self-harm.
It helps me control my blood pressure. My co-workers call me when a measured approach to an issue is necessary. I am a negotiator. I can listen now where my attention was always being distracted by racing thoughts or a blank mind.
Something as simple as breathing has really helped my life improve. :D
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Re: Breathing Exercises

Postby LilyITV » Thu Sep 27, 2018 3:08 pm

Wally78, I'm so glad to hear the breathing technique can make such a huge difference in managing anxiety. I just started therapy to overcome childhood trauma and my therapist has recommended that I engage in deep breathing whenever I feel anxious. I can relate to the racing thoughts/blank mind feeling. In therapy, I have learned that that is anxiety.
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