Breath is the source of life. Ancient yogis have built much of their wisdom on how to utilize breathing not just as a spiritual practice, but also a means to enhance physical and emotional well being.
“Take a deep breath” has become a ubiquitous formula to meet many challenges: it’s a popular – and effective – go-to remedy to calm yourself down, to handle the anticipation of bad news or to get ready and take a dive. Breathing techniques are a common tool to contain pain, most frequently in child birth. But what may seem to some like new age advice to avoid more heavy duty solutions is actually based on hard science.
Deep, slow breathing has been proven to increase oxygen flow in the bloodstream, which in turn triggers the relaxation response. What is usually meant is abdominal breathing, where the inhale is focused on the abdominal area rather than the chest and shoulders.
A recent article in the Wall Street Journal praised the benefits of deep breathing and its potential benefits for multiple conditions, starting with stress reduction and anxiety, and improving physical conditions like inflammation, high blood pressure, headaches, irritable bowel syndrome, heart health and the entire immune system.
Most techniques focus on deep breathing versus shallow breathing. Shallow breathing is usually associated with stress – the fight or flight trigger. Howard Kent, founder of the Yoga for Health organization and author of the book Yoga Made Easy, states that, “One of the most common problems in our society is shallow breathing. The process that we call hyperventilation can be a response to many challenges: emotional, environmental, and physical. As a result of these challenges, there is a tendency to take small breaths — a sign of unease with life — using only a small upper part of the lungs.”
Taking the time to redirect the attention to the automatic and effortless dynamic of the breath is a soothing and easy way to calm yourself in a self directed manner. No experts or pharmaceutical help necessary.
Another set of breathing exercises come via the Huffington Post: The so-called “Taco breath” is good to cool down physically and mentally. You curl your tongue and inhale through your tongue like a straw. Sit with your back, neck and head aligned, feet flat on the ground, and inhale through your tongue. Then swallow the breath while you’re holding onto the breath, and then exhale through your nose, pulling your bellybutton to your spine — a long, slow, deep breath. It’s good to sooth stomach aches.
Gerti Schoen is a writer and psychotherapist. In her spare time she enjoys learning, being in nature and around animals.