Respiration is one of the few bodily functions that are under both conscious and unconscious control. We don't have to think about breathing in and out, but we can control and regulate it if necessary. Respiration makes it possible for the body to exchange gases, like oxygen and carbon dioxide, between the cells of the body and the atmosphere. Deep breathing, a purposeful and exaggerated form of respiration, can intensify this process and offer other therapeutic effects.
Quick Anatomy Refresher
During passive inhalation, the diaphragm contracts and drops down while the muscles between the ribs, or external intercostal muscles, expand the chest, enabling the lungs to take in air. To exhale, these muscles simply relax. During active inhalation, either due to the demands of exercise, or by voluntary breath work, muscles of the neck, chest and upper back are recruited to lift and expand the ribcage to increase the breath capacity. The lungs can expand and take in six times the amount of air, compared to a relaxed breath. To boost exhalation, the abdominal muscles and internal intercostal muscles contract to force out twice as much air from the lungs.
The Complete Breath
The complete breath is a simple yet rewarding deep breathing exercise used in yoga. Start in a relaxed position, simply breathing in and out a few times. Finish with a long exhale, using the abdominal muscles to squeeze out any remaining air. Now inhale fully, expanding the abdominal cavity, expanding the chest and lifting the sternum. Relax, exhale, then exhale out fully. After six complete breaths, your oxygen levels may have increased by 20 percent and your carbon dioxide levels may have dropped by 25 percent. This simple activity is cleansing and energizing. If performed slowly, without straining, it can also produce a sense of calmness.
Constricted Chest Breathing
You may notice under times of stress that your breath changes and becomes shallow, rapid and irregular. Holistic health practitioners often condemn chest breathing because it overstimulates the sympathetic nervous system, responsible for fight or flight responses, and can mildly elevate heart rate and blood pressure.
Exhale to Relax
When you lay your head on your pillow at night, do you notice a long exhale? This is the body's attempt to relax prior to sleep. Watch a baseball pitcher before he throws. You will usually see his shoulders rise then lower as he exhales and tries to relax and settle into his pitch. Exhaling relaxes the body; prolonged exhalation relaxes the body even more. If you sit in a quiet place, feeling your pulse rate as you inhale and exhale slowly, you will likely notice a slowing of your heart rate during exhalation. This relaxation response is a good thing and can be consciously captured throughout the day.
Daily Practice
Take two to three minutes out of your day to do a few sessions of deep breathing exercises like the 4-7-8 breath. Inhale for a count of four, hold your breath for a count of seven, then exhale for a count of eight. Performing conscious deep breathing exercises throughout the day can carry over into daily habits and reduce the body's stress response.
References
- "Anatomy of Hatha Yoga"; H. David Coulter; 2001
- "Natural Health, Natural Medicine"; Andrew Weil; 2004
