BREATHWORK

The practice of engaging in controlled purposeful breathing. Breathing practice, also known as “diaphragmatic breathing” or “deep breathing,” is defined as an efficient integrative body-mind training for dealing with stress and psychosomatic conditions (Ma et al. 2017). 

The main effects of slow breathing techniques cover autonomic and central nervous systems activities, as well as, the psychological status. Slow breathing techniques promote autonomic changes increasing Heart Rate Variability (Zaccaro et al. 2018).

Psychological/behavioural outputs related to the above-mentioned changes are increased comfort, relaxation, pleasantness, vigour and alertness, and reduced symptoms of arousal, anxiety, depression, anger, and confusion (Zaccaro et al. 2018). 

It is common practice for the vast amount of people to take short shallow breaths. Giving a sensation of anxiety and tapping into your energy stores, through the activation of your bodies stress response (sympathetic nervous system). 

 Breathwork is performed to help deepen your breaths to activate the part of your autonomic nervous system that allows you to relax, rest and put your body in a healing state, this is known as your parasympathetic nervous system.  

NERVOUS SYSTEM BALANCE

Imagine the sympathetic nervous system as your accelerator in your car and your parasympathetic nervous system as the brake. It would be very inefficient if you had your foot flat on the accelerator, whilst also applying pressure to the brake. To achieve optimum performance, it requires a balance of the two. A well-balanced nervous system allows you to be more adaptive to your environment, whether it be from your internal or external environment, as well as making you more resilient. 

 Chiropractic adjustments also have a similar effect on the nervous system, helping maintain the balance between the parasympathetic and sympathetic nervous system, working with your bodies innate intelligence, putting your body in a state which promotes healing. 

 Both parts of the autonomic nervous system are needed for survival. The stress response isn’t always bad. It only becomes problematic when it is chronically activated, disrupting the balance between the two states. 

HOW TO ADD BREATHING EXERCISES TO YOUR DAY

Breathing exercises don’t have to take a lot of time out of your day. All you need to do is make time and set aside a few minutes a couple of times a day to get started. A good way is to set a timer or alarm on your phone to remind you. First thing in the morning, just before lunch and evening are good times, as the breathwork is easily linked to an already existing habit. Here are a few other ideas to get started:

• Start small. 5 minutes a day is a great starting point, as this becomes easier and more comfortable you can increase the time. If this is too much though try starting with just 2 minutes. 

• Consistency and repetition are key. Offering an accumulative effect, with the results compounding over time. 

• Just start! Once you start you will build up momentum and the habit of doing the breathwork will become part of your daily practices. 

 There are many techniques but here are two to get you started. Practising Diaphragmatic breathing will in turn help you when you perform the box breathing technique. 

DIAPHRAGMATIC BREATHING 

The diaphragm is the primary muscle used in respiration, which is the process of breathing. This dome-shaped muscle is located just below the lungs and heart. It contracts continually as you breathe in and out.

 Deep breathing uses the diaphragm, pulling in oxygen to the lungs. This technique is also called diaphragmatic breathing.

Diaphragmatic breathing involves contraction of the diaphragm, expansion of the belly, and deepening of inhalation and exhalation, which consequently decreases the respiration frequency and maximizes the amount of blood gases (Ma et al. 2017).

Diaphragmatic breathing does not always feel natural to people who are used to shallow breathing, using the upper chest rather than the abdomen. 

1. Sit in a comfortable position or lie flat on the floor, your bed, or another comfortable flat surface.

2. Relax your shoulders.

3. Put a hand on your chest and a hand on your stomach.

4. Breathe in through your nose for about two seconds. You should experience the air moving through your nostrils into your abdomen, making your stomach expand. During this type of breathing, make sure your stomach is moving outward while your chest remains relatively still.

5. Purse your lips (as if you’re about to drink through a straw), press gently on your stomach, and exhale slowly for about two seconds.

6. Repeat these steps several times for the best results. 

 BOX BREATHING TECHNIQUE 

Before starting, you should sit with your back supported in a comfortable chair with your feet on the floor. 

1. Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air travel through your nasal passage and fill your lungs.

2. Hold the breath inside your lungs while slowly counting to four. This should not be forced, simply just avoid inhaling or exhaling. Stay relaxed.

3. Begin to slowly exhale for 4 seconds.

4. Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.

If 4 seconds is too challenging you can start with 3. Alternatively, if it is too easy or as you get comfortable with 4 seconds you can try 5-6 seconds. 

To get the most out of box breathing, people should practise mindful breathing, remaining conscious of each breath and how it feels. 

REFERENCE

Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B and Gemignani A (2018) How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front. Hum. Neurosci. 12:353. 

Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., … Li, Y.-F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874https://www.frontiersin.org/articles/10.3389/fpsyg.2017.00874/full