Becoming a Breath Coach, Here’s What I Learned:
Breathing Exercises Are All About CO2 (not blood oxygen)
Breathing exercises are mostly about the manipulation of carbon dioxide in the blood, not oxygen. CO2 is not a toxin to be avoided. It’s hugely valuable, and most people over-breathe, not under-breathe, and we need to learn how to conserve CO2.
Slow Breathing Increases Cellular Oxygen
Logically, you’d think that if you breathe fast, you’ll get more oxygen, right? Not true. In fact, if you breath really fast for a few minutes, you’ll get dizzy and might even pass out. Slow breathing increases blood CO2 levels that allow for greater absorption of oxygen.
Doesn’t Have to Be Complicated (at all)
One of my first yoga teachers taught me 15 different breathing exercises with Sanskrit names and Pranayama Mudras. As I went further, I learned more. Some of it was so overwhelming. Here’s what I know now: every single breathing exercise is simply affecting your nervous system in one of three ways: parasympathetic, sympathetic, or balancing response. All that complexity and terminology doesn’t add any value to the practices. Simple exercises work just as well and can be learned in minutes with no hard-to-pronounce Sanskrit names or complicated hand positions. Keep it Simple.
Nervous System & Breathing
The goal of yoga breathing is not to hold your breath, increase oxygen, or expel toxins. All of those things may occur, but our main focus is on deliberately and carefully manipulating our autonomic nervous system. As the name suggests, this nervous systems is usually working all on its own, automatically. Yoga breathing allows us to do a manual override and take control to either stimulate, relax, or balance our nerves. While there are hundreds of books, brands, and teachers, on a fundamental level, breathwork can always be categorize as water (balancing), whiskey (relaxing), or coffee (stimulating).
Is Yoga Breathing Safe?
Pranayama breathing and most breathwork is very safe, the real risks present themselves when people are toying with extremes. With breathing, extremes come in two forms. Firstly, many people overuse Coffee Category breathing practices and instead of three rounds of 20 breaths, they might practice for 10, 20 or even 60 minutes continuously. During extended hyperventilation, you can blackout, get dizzy, experience tetany (locked up hands), anxiety attacks, and even hallucinate. Some people find the experience transcendent and even spiritual, but it’s not without risks. Secondly, people who practice extended apnea or breath holds also risk bodily harm from blackouts, reduced oxygen, headaches, and drowning if they are practicing in or near water.
Contraindications for Yoga Breathing
If pregnant, do not practice Coffee Category practices and do not practice any breath holds
If suffering from anxiety, asthma, COPD or any other respiratory illness or disease, avoid Coffee Category practices—or proceed with extra care
If you have recently had surgery or are taking any kind of prescription meditation, check with your doctor before you begin
How is Breathwork Different from Meditation?
Meditation usually falls into one of three categories. Opening monitoring are practices where you observe your thoughts and your monkey mind without judgment or control. Single pointed focus practices involve directing your attention to one part of the body, one sensation on the body, or one real or imagined object. Lastly, mantra or japa meditation involves the repetition of a word or phrase repeatedly, possibly out loud, but most often internally without actual vocalization.
Breathing exercises are often referred to as a moving or active form of meditation. In the yoga tradition, pranayama is sandwiched between yoga asana (poses) and varying levels of sense withdrawal, concentration, and meditation. I don’t think it’s accurate to say that pranayama is easier than meditation, but it is more accessible and more predictable in its results. It’s also worth noting that many meditation traditions use breathing as a prep or even a gateway practice into a quiet, seated meditation practice.
Yoga breathing exercises an extremely powerful way to change your nervous system state, but many people mix and match practices at will without considering their desired outcome. While there are literally hundreds of potentially different yoga breathing techniques, there are only three possible effects of any one particular practice.
Remember, deliberate breathing affects your nervous system in as little as two to five minutes, and the effects vary based on how fast or slow you breathing. Slow breathing is relaxing, fast breathing is stimulating, and a mid-range pace of 4-6 breaths per minute has a balancing effect.
If you are a student of yoga breathing (pranayama) or simply looking to experiment with yoga breathing exercises, then come join the 5 Day Yoga Breathing Challenge starting June 8 11:30 am PST where we will go live each day for 5 days breathing to affect our nervous system. Sessions last up to 15 minutes but usually less. Sign up so that you get a reminder. Can't make the time? Don't worry, the recording will be available until the next breathing session. But what if I want to practice more? Sure can. Make a donation and the recordings are yours to listen to as often as you want! Woot! Woot!
NOTE: different breathing exercises have different effects on your nervous system. Therefore, it’s possible to stimulate or calm yourself down with breathing. The specific practices will dictate the results.
Breathe mindfully well and smile,
Michelle
Disclaimer: The information above is never intended to substitute as medical advice. Nor is this information USDA approved. If you need medical advice or medical care then go see a medical professional or a functional medicine doctor. I am a yoga instructor with a passion to learn. I like to share my findings. If this helps you jump start your rabbit hole search then I am glad to help. If you have any comments or input regarding the newsletter or questions regarding yoga, yoga breathing or if you would like a personal yogic / breathing consult then email me. I am happy to help. GratitudeYogawithMichelle@gmail.com