Breathing: A Superpower?

Written By: Sapna Singh, Clinical Trainee at ACS, On-Campus Counseling Program

HAVE YOU NOTICEDhow your breathing pattern changes when you’re experiencing stress, pain, or feeling anxious and agitated? Have you been told “to take a deep breath?” While breathing is an involuntary activity controlled by our autonomic nervous system and takes place without any active thought, breathing can be volitional. We control our breath sometimes, for example, when we are singing or swimming. In this blog, we  address how breathwork can be an important wellness tool offering more than mindfulness benefits.

Many cultures across the world have traditionally utilized breath control practices, some of which you may be familiar with. For example, Pranayama is a part of Yoga and Qigong is practiced by many people. Breathwork is also taught as part of martial arts to enhance focus and strength. Changes in rate, intensity and duration of breathing can be used to downregulate or upregulate our neurophysiological and psychological states. Slow and deep breathing resets our body’s stress response from “flight or fight” mode to “rest and relax” , shifting the brain to counterbalance the sympathetic nervous system  with parasympathetic nervous system. Slow breathing techniques promote autonomic changes, modifying central nervous system activity,  increasing activity in cortical and subcortical structures. “The psychological/behavioral outputs related to the abovementioned changes are increased comfort, relaxation, pleasantness, vigor and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion” ( Zaccaro, 2018).

Breathwork is accessible to everyone, and you may practice it on your own, with someone you trust, or in a group, indoors or outdoors. However, if you have been diagnosed with any respiratory, neurological or cardiac issues, or if you experience discomfort  when you practice these, please check in with your health provider.

You may start by paying attention to how you breathe. Notice the inhale, exhale and any pause that arises naturally as you breathe. Practice changing your breath with longer exhales, counting to four as you inhale and to six as you exhale. If you choose, pay attention to any sensations that arise in your body. If that went well, here are three of my favored breaths. Start by sitting in a comfortable position, with your spine straight and relaxed.

1. Square or Box Breathing – Inhale to a count of 4, hold to a count of 4, exhale to a count of 4, hold again to a count of 4, and repeat. This is a mindfulness breath, the one I return to as I go about my day.
2. Diaphragmatic breath or belly breathing – Relax your belly. Place one hand on your heart and rest the other on your belly. Inhale  to a count of six or eight, breathing deeply into the lungs, expanding your belly. Hold your breath to a count of four or what feels comfortable. Exhale to the same count through your mouth and feel your belly contract. Take at least four or five breaths like this. Practice this breath to change your mood or to feel energized and refreshed.
3. Lion’s breath– Breathe in through your nose and exhale fully to prepare. Breathe in to a count of six and open your mouth wide. Now stick your tongue out and make a sound. You may say “ha…” while forcefully exhaling as you focus on the tip of your nose. I use this one for a neurological reset, to increase my focus and attention to a new task. If this reminds you of a Lion’s yawn, you got it right!

Incorporate these breaths, and others, in your daily wellness practice.

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References

Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, Gemignani A. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front Hum Neurosci. 2018 Sep 7;12:353. doi: 10.3389/fnhum.2018.00353. PMID: 30245619; PMCID: PMC6137615.