What is conscious breathing?
Our breathing, along with a number of other bodily functions, is controlled largely by our autonomic nervous system (ANS). This system regulates and controls the function of our internal organs and is done largely unconsciously. Which means we don’t have to tell our heart to beat or our lungs to breath every time they need to.
Stress response
One of the major influences over the function of our ANS is stress. This can be stress to any part of our entire mind-body-spirit energy space since they are all connected.
Our ANS consists of two branches that work together to keep our organ function in balance – the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).
The sympathetic nervous system (SNS) signals the release of adrenalin and cortisol in the body, which in times of perceived threat to our safety, produces what is known as the “fight or flight” response. Our body goes into full-alert mode, increasing its heart rate and shifting all its resources to either fight to survive, or to escape the perceived threat. This is a very deeply rooted survival instinct that is largely controlled by our psychological response to a perceived threat.
The parasympathetic nervous system (PNS) does the opposite. It’s calms us back down from stress by releasing acetylcholine, which lowers our heart rate. However, our PNS won’t begin to work until our stress hormones (adrenalin and cortisol) are low. When these stress hormones are low enough the PNS signals the body that it is now safe and can relax.
Again, this is largely controlled psychologically. We must consciously believe the threat has passed and we are safe for the PNS to activate. This mode is often called “rest and digest” or “breed and feed” – we now feel safe to eat, make love or rest without threat to our survival.
So why do I need to consciously breathe?
Conscious breathing allows us to activate our PNS and reduce any stress on our system. But it can do much more than that. Through control of the breath we can become much better in-tune with our body and it’s response to stress. Even the common suggestion “take a few deep breaths” during a stressful situation is known to calm us down and gain more clarity of thinking.
Consciously breathing can vastly improve our energy. Deep breathing oxygenates the blood and feeds the whole body with life force energy (aka Chi, Prana or Ki). We just feel a whole lot better and clearer after some deep breathing. It’s a great way boost our overall health and immune system.
Ok, so how do I consciously breathe?
Here are a few simple techniques to start feeling better right away.
1. Breathe deeply into the bottom of your belly
- Sit straight and upright or lay flat on the floor.
- Breathe slowly and deeply down into the very bottom of your belly, filling and expanding it as much as possible before filling and expanding your lungs.
- Hold for a few moments keeping the belly and lungs expanded fully.
- Slowly breathe out starting with the lungs and then the belly. Begin to gently pull the belly into the spine as it empties.
- Hold with no air few moments and then repeat the cycle.
Consciously slow your breathing down as you repeat the breathing cycle, taking in more and more air each time.
Repeat for a few minutes. With practice you can increase the time of the exercise.
When finished, breath normally for a while before getting up slowly.
2. Alternative nostril breathing (pranayama)
This technique is great for not only oxygenating the blood, clear thinking and reducing stress, but to balance the left and right hemispheres of your brain. This can help you feel more centred and balanced in everyday life.
- Sit straight and upright or lay flat on the floor.
- Place your right index finger in the notch at the junction between the top of your nose and your eyebrows or on your third-eye.
- With your middle finger, push in the left nostril so it’s covered and begin to breathe in slowly and fully into the belly and then the lungs, using the right nostril only.
- Hold the breath for a few moments as you release the middle finger from the left nostril, and with your thumb, cover your right nostril.
- Slowly breathe out of the left nostril until the lungs and belly are completely empty.
- Hold the breath out for a few moments then begin to breathe in slowly and fully through the left nostril to fill your belly and lungs again.
- Hold the breath in for a few moments as you release the thumb from the right nostril and cover your left nostril with the middle finger.
- Slowly breathe out of the right nostril until the lungs and belly are completely empty.
- Begin the breathing cycle again by breathing in fully through the right nostril then repeating steps 4 – 9.
Begin this exercise slowly. Repeat the cycle for a minute or two, then slowly build up the time of the exercise with daily practice. If you feel dizzy, stop and relax. This exercise is about keeping a slow and gentle rhythm to your breathing. It will greatly calm your nervous system.
Practice
With practice you can increase the time of these exercises. Go gently at first. If you feel dizzy, stop, and breath normally. This practice should make you feel invigorated, clear and energized.
There are many other forms of deep breathing techniques you can try, but here are just a few to get you started. It’s always best to feel into what your body is saying when you are performing any form of exercise. If you feel it’s getting too much or you are feeling stressed, make sure you stop and relax.
Along with helping the body release all manner of toxic substances and energies, conscious breathing exercises can promote clear thinking and help you feel more self-empowered. The effects are even more amplified if you practice in nature – at the beach or in a forest or park.
Taking responsibility for our own health is becoming more and more important as our social health systems become increasingly overwhelmed and too expensive for many people. Conscious breathing techniques are free and are one of the easiest ways to improve the overall health of our mind and body. Happy conscious breathing!
