The power of the breath
By Maja Gabrynowicz
For millennia, in ancient spiritual traditions, breathing exercises have been recognised as instrumental in restoring balance when the body is in a state of stress. Fundamental to our survival, throughout the last decade, science has begun to recognise and endorse the profound effectiveness that breathing techniques can have on altering one's physiological, and in turn psychological, state.
To appreciate breathing techniques and their value, it is important to first garner some knowledge about the science behind breathing.
The Autonomic Nervous System
Our autonomic nervous system (ANS) is a network of nerves that are responsible for unconscious physiological processes such as digestion, breathing, heart rate and blood pressure. The ANS is made up of the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS) which deliver sensations and signals in the body.
SNS
The SNS is activated in response to perceived threats or stressors (flight, fight) or other basic drives requiring the mobilization of energy. For example, heart rate may increase to supply more oxygen to the muscles.
PNS
The PNS acts as a balance to the SNS, fostering conservation of bodily energy (rest and digest) and governing feelings of safety. For example, heart rate may decrease, allowing the body to relax. It also includes the influence of the vagus nerve.
The Vagus Nerve
The vagus nerve is the main component of the PNS, the longest nerve in the body, and plays a crucial role in connecting the brain to various organs and systems. The vagus nerve promotes a state of relaxation and recovery, counteracting the ‘flight or fight’ response of the SNS. It does this in several ways such as releasing neurotransmitters, which aids to lower the heart rate. Additionally, it serves as a communication pathway between the brain and body, influencing emotional and physiological responses.
Therefore, to return to a balanced nervous system, the goal is to shift ones SNS to the PNS, activating the vagus nerve. By focusing coming back to ones PNS, one can begin to create a sense of safety and emotional regulation. Breathing comes into play within this web, and has the power to profoundly recalibrate one's ANS. This is achieved through various effective techniques which are designed to strengthen the PNS, activate the vagus nerve and communicate to the body that there is, in reality, no risks present.
Breathing Techniques
Below are some examples of breathing techniques and exercises. Be experimental with them. There is no one size fits all when it comes to breathing exercises. Some may feel good in your body, some may not. Find the one which you feel the most benefit from and feels comfortable within your body.
Alternate nostril breathing
Choose a comfortable seated position.
Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended.
After an exhale, use your right thumb to gently close your right nostril.
Inhale for the count of 3 through your left nostril and then close your left nostril with your right pinky and ring fingers.
Release your thumb and exhale out through your right nostril.
Inhale through your right nostril and then close this nostril.
Release your fingers to open your left nostril and exhale through this side.
This is one cycle.
Continue this breathing pattern for up to 5 minutes.
Finish your session with an exhale on the left side
Note: It is personal preference how many seconds you breathe in and out, however it is recommended to start with 3-5 seconds and you can work up from there.
Diaphragmatic Breathing
1. Choose a comfortable position, whether that be lying down or sitting upright.
2. Relax your head, neck and shoulders.
3. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
4. Breathe in slowly through your nose so that your stomach expands out against your hand.
5. Slowly exhale through your nose, feeling your stomach lower as the air leaves your body.
6. Repeat these steps as many times as you like.
Note: It is personal preference how many seconds you breathe in and out, however it is recommended to start with 3-5 seconds and you can work up from there.
Pursed lips breathing
Sit up in a comfortable position and relax your neck and shoulders.
Inhale through your nose for a count of 2 seconds, keeping your mouth closed.
Purse your lips like you’re about to blow air.
Breathe out through your lips for a count of 4 seconds.
Repeat these steps as many times as desired.
If you or your loved one is experiencing mental health difficulties and are ready to get support, contact our psychology clinic in Tweed Heads, where counselling is available for children, teens, adults, couples and families. Often the first step is the hardest, but Brain Care is here to support you through the rest of your journey.
Maja Gabrynowicz is a registered Social Worker, and is currently completing her Masters in Psychotherapy and Counselling.