05/30/2019
Been thinking a lot about breathwork recently. If you’ve come to see me at the clinic before, chances are we may have at some point discussed how important I believe breathing “properly” is for absolutely everyone. It might sound silly because obviously if you’re alive, chances are you’re probably breathing. But what I’m talking about is more about deep breathing techniques/ diaphragmatic breathing. When I first discovered the benefits of starting breathing exercises into my routine (didn’t come naturally to me at all at first) I honestly noticed such a big difference in my stress/anxiety levels, wellness and lung capacity. Most of us throughout the day breathe using what’s called apical breathing. Apical breathing is the mindless type of breathing we do throughout the day. Usually with apical breathing you’ll have minimal movement in your lower chest/ abdomen and the breaths are more shallow. When we are stressed, our breathing quickens and we take even more shallow breaths- especially if panic sets in. This response is regulated by the sympathetic nervous system- ie: your “fight or flight” response. In a perfect world, we want our sympathetic nervous system (fight or flight) and our parasympathetic nervous system (rest and digest) to be balanced (both are important) to feel our best. If we are in a constant state of stress, over time our bodies get used to taking these shallow breaths and our body believes we are in a constant state of needing to “fight or flight” and we start to notice negative impacts on our health. Such as: ongoing increased anxiety, higher blood pressure, lowered immune responses, lower mood, to name a few. (Obviously there are other root causes behind some of these issues sometimes and this is not to trivialize them.) When we practice deep breathing it interrupts this stress response by encouraging oxygen exchange to happen more efficiently between incoming oxygen and outgoing carbon dioxide. With increased oxygen in your blood you’re almost tricking your brain into thinking the “stressor” that caused you increased stress and as a result more quick, shallow breathing has passed and that you’re “safe” and can handle it. The diaphragm is actually a muscle, so it goes without saying that it can be strengthened or become weakened depending on how we use it. Apical breathing does not utilize your lungs as proficiently as diaphragmatic breathing will. This is why endurance atheletes, people who are used to high altitude or deep diving and people who practice deep breathing will notice they feel their lung capacity improves over time. They’re utilizing the diaphragms “full range of motion” so to speak. Do you practice breath-work into your life regularly and have you noticed any benefits? Try this exercise daily if you can and let me know if you notice a positive change in your health. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
