February 2024 |

Don't Underestimate Breathing

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I thought being a pilates instructor already gave me a big insight into breathing, but I have recently discovered how much more there is to it, and how it can be used not only in exercise but to control stress levels and anxiety, improve sleep and general wellbeing, prevent long term health issues and improve health conditions such as asthma. 

 

I have delved deeper into the science of breathing lately and trust me when I say there is a lot of proven science behind it, gone are the days of breathing being woo woo! Whether we understand it or not when something is backed by scientific findings we start to switch on and say… ‘ok maybe we should actually listen to this’

 

This statement from a book I have been reading really gets your thoughts sparking…

‘Over the centuries we have altered our environment so dramatically that many of us have forgotten our innate way of breathing. The process of breathing has been warped by chronic stress, sedentary lifestyles, unhealthy diets, overheated homes and lack of fitness. All of these contribute to poor breathing habits. These in turn contribute to lethargy, weight gain, sleep problems, respiratory conditions and heart disease.’ (Oxygen Advantage Patrick McKeown)

 

Like everything lifestyle led, everyone will be looking for different things from breathing techniques and you are in luck because there are many different ways to do this and many different goals you can target. Here’s a taste of my breathing journey so far…

 

Anxiety has been a focal point in my life since having children, my eldest has suffered with it since he was a toddler and my youngest has recently ventured into it since we had to use his epi pen for his peanut allergy. My own stress levels and anxieties take their toll at times too (who’s don’t these days a!). This is where breathing is our first point of call as a family (yes the whole family including the kids) when anxieties or stress kick in.  We can’t always control the situation that triggers stress and anxiety but we can control how we respond to it. 

 

Here comes the science (Ok a very watered down version of the science)…Stress and anxiety puts us into our sympathetic nervous system (fight & flight) and whilst this can be ok in short term bursts, if we spend too much time in this part of our brain we can become sensitised to this and it can actually induce short and long term health issues. 

 

Ok... so what simple, free of charge and accessible things can we do to help this? Learn to breath properly!! This will help bring you into your parasympathetic nervous system (rest & digest) and start to calm the mind and body. Now what breathing techniques you use is up to you to try trial and error. A simple in through the nose filling up the rib cage with air and out through the nose or mouth is a good place to start practising in the moment of panic and stress but try building some breathing practice into your day. At home we like the 3-4-5 breath (by Dr Rangan Chattergee) Inhale through the nose for 3 counts, hold for 4 counts and exhale for 5 counts. I like to do this most evenings whilst my boys sort themselves out with their bedtime routines, more often than not they will come and sit on my bed and join in for a few minutes with me. Whether I do this for 15 seconds or 15 minutes I will always try and do some breathing rounds during my day (I’m doing it right now whilst proof reading this blog)

 

The second branch to my breathing journey started just at the beginning of this year when I started reading a book about nose breathing whilst exercising to increase athletic performance and reduce asthma symptoms whilst exercising.  Yes, I have asthma and because of this, whilst I lead a healthy and active lifestyle, I have steered clear of cardio work for far too long because it induces my asthma!

 

I am just over one month into practising nose breathing whilst power walking, building up in increments and I have achieved my first little run (well more of a jog) entirely nose breathing. I only went for 2.5K, my pace was slow but my breathing was controlled, calm and not once did I even feel the need to reach for my asthma pump.  I’m not after achieving the fastest time or the furthest distance just running without getting out of breath and already I can see progress! I would recommend you read the book to get the full picture but by learning to nose breath and breath hold during exercise you are building up a better tolerance to carbon dioxide allowing you to deliver more oxygen to your muscles, organs, heart and brain with improved efficiency.

 

If you want to start introducing breathing into your lifestyle changes here's how you can start…

1. Notice how you are breathing on a day to day basis whilst doing different activities....sitting, cooking, housework, driving, walking. How and when does it change pace, nose or mouth breathing, just notice!

2. Where possible start to nose breath as a habit during your day (more basic science…so much more bacteria, pollutants and other bad stuff is filtered out when breathing through the nose rather than the mouth, just that alone is enough to convince me to do it more)

3. Find a breathing style or technique that suits you and try and do 1-10 minutes of breathing practice a day. Whilst sitting at your desk, whilst walking home from the school drop off, whilst the kids are in the bath, whilst your waiting for the kettle to boil. You don’t have to find extra time (we all know we don’t have this) try to fit it into current activities.

4. Listen to podcasts/audio books or read books/articles and blogs if you want to delve deeper. I have posted some of my personal recommendations below…

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Recommendations

Books

Breathe by James Nestor

Oxygen Advantage by Patrick Mckeown

 

Podcasts

Feel Better, Live More by Dr Rangan Chategee (Episode 197 & 99)

Diary of a CEO by Steven Bartlett (Episode 7 Sept 2023)