Healthy Habits: Breathing Exercise
In this article, we establish the mechanism of breathing, and how central it is to our body’s functions. We then examine the benefits of various types of breathing towards stress relief, health, and wellness. Finally, we present the most common breathing exercises such as box breathing, alternate nostril breathing, circular breathing, and Wim Hof breathing.
Breathing is a vital part of human life. It is the only bodily function under both autonomous and voluntary control. This means the process of inhaling air into our lungs and exhaling it is controlled by your body’s autonomic nervous system and therefore does not require active thinking or conscious effort from you – yet you are able to step in and control your breathing whenever you like.
The main functions of breathing are simple: each inhale allows our cells to get oxygen for cellular energy production and elimination of toxins, and each exhale gets rid of the waste gas carbon dioxide. In addition to gas exchange, breathing is tightly entwined with our autonomic nervous system. Depending on the pace and depth of our breathing, the inhales and exhales trigger either the sympathetic, “fight or flight” nervous system or the parasympathetic “rest and digest” system.
NOTE: Since Apple’s Health app lumps together Breathing and Meditation under “Mindfulness Minutes”, we decided to separate the two and count all that data towards the Meditation Habit. Therefore, the only way to get the Breathing Habit in the Healthzilla app is to use our own programs under the Activities Tab. Currently, you’ll find a free 1:2 breathing timer. We will add more breathing programs soon!
Why should I focus on breathing?
Regular deep breathing helps us manage our stress levels as it allows us to consciously trigger our parasympathetic nervous system, switching our body to “rest and digest” mode. The physical processes taking place in a “rest and digest” mode are designed to maintain your long-term health, improve your digestion, conserve energy, and maintain a healthy balance in your body’s systems.
When we get stressed for any reason, our body's sympathetic nervous system is activated due to the sudden release of hormones, and the body will switch to a “fight or flight” mode. The overall effect is that our body speeds up, tenses up and becomes generally very alert – our heart rate, blood pressure, breathing rate, and blood glucose levels will increase, our pupils dilate, our muscles will tense up, and nonessential systems such as digestion will be shut down. This all prepares our body to either stay and deal with a threat or to run away to safety.
While immediate, short-term stress helps us cope with challenging situations and perform better, the issues arise when our stress response doesn’t stop firing, and our stress levels stay elevated far longer than is necessary for survival. One of the simplest ways to restore our body to a state of calm and counterbalance after stress peaks, and allow it to relax and repair, is a regular deep breathing practice.
Research on the benefits of Breathing Exercise:
This is the latest science on what breathing exercises can do to our bodies.
Controlling your breathing calms your brain
A study found that taking a deep breath really does calm you down by triggering neurons in your brain which tell the body it is time to relax.
Deep (yoga) breathing can rapidly bring the mind to the present moment and reduce stress
Studies 1 and 2 provide clinical evidence for the use of pranayama yoga breathing in the treatment of depression, anxiety, post-traumatic stress disorder, and for victims of mass disasters.
Nasal breathing boosts your learning and memory
According to a study young mouth-breathing rats were slower to complete a maze than nose breathers. Additionally, when they reached adulthood, they had fewer neurons in the hippocampus, a part of the brain important for learning and memory.
Slow breathing can be used to regulate your blood pressure
A study suggests that slow breathing at 6 breaths/min increases baroreflex sensitivity – the mechanism known to regulate blood pressure via heart rate – and reduces sympathetic activity and chemoreflex activation, suggesting a potentially beneficial effect in hypertension (i.e. abnormally high blood pressure).
Methods and programs for Breathing Exercise
Here is an overview of some popular and easy breathing exercises you can try right now!
1:2 breathing / The long exhale
This practice focuses on relaxing your nervous system. Use it to destress and get your body into a parasympathetic rest & digest bias or right before bedtime to help you fall asleep.
How: Exhale at a duration twice as long as you inhale – for example breathe in for 5 seconds, and then exhale for 10 seconds.
Apps: Healthzilla
Diaphragmatic breathing / Abdominal breathing / Belly breathing
Diaphragmatic breathing technique helps you strengthen your diaphragm, an important muscle that helps you breathe. Additionally, it can help you cope with stress and manage stressful situations.
How: Place one hand on your chest and the other on your belly. Take a deep breath in through your nose, allowing your diaphragm (not your chest) to inflate with enough air to create a slight stretching sensation in your lungs. Slowly exhale.
Equal breathing / Circular breathing / Sama Vritti breathing
This breathing technique focuses on making your inhales and exhales the same length for improved balance and equanimity. Use it to take your mind off the racing thoughts or whatever might be distracting you.
How: Exhale at the same duration as you inhale – for example, breathe in for 5 seconds, and then exhale for 5 seconds. Aim to find a breath length that is not too easy and not too difficult – usually, this is between 3 and 5 counts.
Apps: Apple Watch breathing app
Box breathing / Square breathing
Box breathing is a relaxation technique that aims to return your breathing to its normal rhythm. It may help you clear your mind, and heighten your performance and concentration while also being a powerful stress reliever.
How: Breathe in through your nose while counting to four slowly. Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut – simply avoid inhaling or exhaling for 4 seconds. Then, slowly exhale through your nose for 4 seconds. Lastly, keep your lungs empty for a four-count hold.
This is one circuit of the box-breathing practice. Repeat the cycle at least for a few minutes.
Apps: Oak
4-7-8 Breathing / Relaxing breathing
This method aims to reduce anxiety and help you fall asleep. It has been called “a natural tranquilizer for the nervous system,” by Dr. Andrew Weil, a celebrity doctor and the founder and director of the University of Arizona Center for Integrative Medicine.
How: Breathe in for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.
Apps: Oak
Alternate nostril breathing / Nadi Shodhana
This technique helps you reenergize and sharpen your concentration and mental clarity when your mind is dull. It provides equal amounts of oxygen to both sides of your brain. It is a great exercise to do before an important event where you need greater focus.
How: Hold out your dominant hand and press the tips of your pointer and middle fingers into your palm, leaving your ring finger, pinky finger, and thumb extended.
Bring your hand up in front of your face and press your thumb on the outside of one nostril. Inhale deeply through your one open nostril. At the peak of your inhalation, release your thumb, press your ring finger on the outside of your other nostril, and exhale.
Continue this pattern for 1-2 minutes before switching sides so that you inhale through the nostril that you originally used to exhale, and vice versa. Spend equal amounts of time inhaling and exhaling through both nostrils.
Wim Hof breathing
The Wim Hof breathing will release your inner fire through releasing more energy, influencing your nervous system and changing various physiological responses in your body.
How:
STEP 1: Take 30-40 Power breaths
While sitting in a comfortable place, take 30-40 quick, deep breaths, inhaling through your nose and exhaling through your mouth. Keep a steady pace and use your midriff fully, the breaths should be short, powerful bursts. It may feel a bit like you are hyperventilating, but you are in control.
STEP 2: Empty your lungs and retain your breath.
Take a deep breath and exhale. Retain your breath for as long as you can without force.
STEP 3: Inhale and hold for 10 seconds.
Inhale again, as deep as you can, and hold it for 10 seconds.
STEP 4: Repeat as many times as you like.
Apps: Wim Hof Method
Note: The power breaths may give you a tingling or lightheaded sensation throughout your whole body, when you do this for the first time.
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