Breathing. It's What We Do
The average human breathes 10-12 breaths per minutes or 14,400 breaths per day. That's alot! We take more (shallow) breaths when we are stressed and less when we are relaxed. Did you know that we have the power to manipulate our breath to become more relaxed or more energized? There are hundreds of breathing practices out there. Some have been practiced for thousands of years. How do you know which practice is right for you? Well, that depends on what you are looking for. What is your goal? When you break it down, all of these practices really fit in just three categories. That will help make things a little easier.
Coffee category: breathing practices that energize (they have a faster breathing rate); more than 30 breaths per minute.
Water category: ones that balance you (these can be used anytime to, well, balance your energy. So if you have too much energy and excitement, this will calm you down and if you are sleepy and have to go to a meeting, this will bring you up a notch).
The last, Whiskey category, is one of relaxation. In this category, the breath rate is less than 4 breaths per minute. Utilizing this type of breath will put you in a parasympathetic or rest and digest state.
Oh, well, Michelle, the choice is easy, I only want to breath from "X" category because, I only want to be in fill in the blank state. I hear you, but, truly, our bodies cycle between "rest and digest" and "flight or fight" throughout the day. It's natural to be high cortisol in the morning to wake you up; to get you energized and active. You should have more energy if you are doing a presentation or driving a car; it is important to be alert and responsive. It is just as important to be relaxed and calm for other activities during the day. Like when you eat lunch, you should be in that parasympathetic state of rest and digest. Of course, as the day wains, so should your cortisol levels and you should be in a winding down as well; to be calm and relaxed before you go to bed. "Should" is the operative word as sometimes we are tired but wired and that is where breath manipulation comes into play.
As an aside, if you ever want to check your state just place a finger under your nose and see what side is dominant as far as air flow. It might help if the finger is wet. If you feel more air coming out of the left nostril then you are in your right brain or in your parasympathetic state (rest and digest). Conversely, if you are breathing out of your right nostril predominantly, then you are in your left brain or your sympathetic (fight or flight) state. What are you doing at the moment? Is this state appropriate? Maybe.
We also have to consider our heart rate variability. As we breathe in, our heart rate speeds up slightly and as we breathe out, our heart rate slows down. This variability is natural and vital. Think of zebra drinking water by the edge of the Nile. They look calm but ever watchful for predators like the crocodile to jump forth. When they do encounter surprise, they react accordingly: jumping and going into flight mode until the threat has passed. Then, just as easily, they go about their business like nothing happened. It is a very responsive system. If the heart rate variability was constant, not changing with every inhale and exhale, then that animal / human cannot change from one state to another that quickly. That could mean life or death! That being said, it is important to be responsive (rather than reactive to situations). How do you improve that, Michelle? You ask very good questions. We have to improve our vagal tone.
The vagus nerve is the 10th cranial nerve that meanders through our vital organs sending 80 percent of the information it receives back to the brain. Interestingly, only 20% of the information originates at the brain to transmit information to the organs. That means that your organs have the power to change your mind...well some of them, anyway. Once the vagus nerve leaves the brain, it meanders (hence the vagabond). It travels behind the ear and down by the carotid arteries, goes behind the throat and by the breathing diaphragm among other places. I am just pointing out the ones of interest to us today. There are certain methods of breathing with a "closed throat" and diaphragmatic breathing that massage that vagus nerve sending signals of safety. Signaling to the brain that we are not in a fight or flight situation that we can relax and be calm.
Think of this situation: When you are crossing the road and a car honks very loudly and nearly runs you over. Do you sigh very long and deeply and say awwww with your arms open? or do you bring your arms in close to your body, suck in your breath, breathe faster and high up in your chest (ribs expanded, stomach in and shoulders and upper back raised)? The latter is the appropriate response. Your brain signals your body to turn on the fight or flight mechanisms. Blood flow is constricted, bronchiols are constricted and the heart rate increases. Sometimes just thinking of that situation that happened or that fight or the job pressure will put you in that same stressful state. This is where we can change the narrative. This is where your breath is your superpower. Your body doesn't know the difference between a real or an imagined event. In this situation we can use a relaxation breath technique emphasizing diaphragmatic breathing to calm down. When we are stressed and breathe as if we are not stressed then we can reverse the process and help to cool down. So it you are wired but tired, maybe anxious at night and can't find a way to fall asleep; this is a really simple tool that you could use.
If you would like to learn more about breath work practice then join us in our next session. Check the events calendar and sign up.
Stay Bendy,
Michelle
Disclaimer: This should not be misconstrued as medical advice. It is not a substitute for medical care. If you need medical care seek a medical professional, a functional medical doctor. If you have yoga questions, feel free to email me, I will answer them.