In nearly all of the work we do, we take at least 5 minutes to introduce a simple breathing practice. While people sometimes initially react with uncomfortable chuckles, most people want more! It seems remarkable when we say it – but are you remembering to breathe?
That is what this simple article is all about.
Naturally, if we are alive, we are breathing. The question is how. Watch a baby sleep – that is how we start out in life, with deep, slow, abdominal centered breathing. Unfortunately, poor breathing – fast, shallow and choppy – becomes a bad habit for most adults, especially when stressed. The average person reaches peak respiratory function and lung capacity in their mid-20’s. After that, we began to lose it at a rate of 10-27% for every decade of life! Unless we are doing something to maintain or enhance our breathing capacity, it will decline the longer we live.
Most people breathe with their upper body, many hold their breath unconsciously. These stress responses, created at a young age, usually in reaction to emotional traumas, worsen over time. They contribute to a whole range of physical problems. They place our bodies in a permanent state of the “flight or fight” mode.
Clinical studies prove that oxygen, wellness, mental focus and life-span are dependent on proper breathing. Lung volume is a primary indicator of longevity. Optimal breathing contributes to lowering blood pressure; improving asthmatic conditions; maintenance of body ph levels; relief from headaches and burning of fat and calories just to name a few benefits. Our breath supplies 99% of our entire oxygen and energy supply. Our physiology and brain need oxygen flow to be regulated for optimal health. The brain’s ability to maintain clarity and focus depend on unimpeded oxygen flow.
Emotions and Your Breathing
One of the most powerful connections you can make to shift your emotional state is learning to regulate your breathing. You build the capacity to do this by:
The experience and intensity of your emotions is regulated by your thought and your breathing. These are inextricably connected. Typically when we are angry, frustrated or impatient, our breathing is shallow and choppy. Fear usually triggers us to hold our breath, while being calm we experience easy, full whole body breathing.
Consequently, if you want to ratchet down your emotions, your “go-to” place should be your breathing.
Try this little experiment:
Close your eyes and imagine a time where you were really angry. Get into it. Visualize the situation and especially the person/persons with whom you were/are angry. Got that?
Now, while holding this scenario in your mind’s eye, begin to get in touch with your breathing, slowing it down, regulating it to a smoother pace. Stay here for a few seconds.
While maintaining your slow and steady breath, recall the scenario and the anger you felt a few minutes ago.
What happened? If you respond like many of the people we work with, you will find it next to impossible to stay angry while focusing on your calmer breathing pattern.
Why? Because emotions are experienced in the body, even though they are triggered by thought. The state of your physiology either enables or disables feelings. When you learn to regulate your breathing – you are also learning to manage feelings, a key competency of being more emotionally intelligent.
5 Steps to Training Your Breathing Process
The reality is every time you allow short, shallow upper body breathing to be your main method of obtaining oxygen flow; you are training your breathing patterns. Like everything else, changing habits takes commitment and consistency. Approaching these changes simply and incrementally often works best.
Here are several steps you can take:
If you stick with your breathing practice, I’m betting that you will find a little goes a long way – and you’ll want more. Learning a simple quick breathing technique and integrating the practice into your daily life will often lead to creating a meditation routine. The more you do, the more you will rest and relax – and the better you will feel. It is really that simple. Now practice!
Thanks for reading,
Louise Altman, Intentional Communication Consultants
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Hi Paul – a pleasant surprise to find you here. Great point. It is very difficult to “turn the channel” to the endless voices of self-talk without learning to manage our breathing. Really like the concept of holding on to the center of the circle.
Louise & George
Yes it is always interesting to experience the resistance to something that is unfamiliar yet ultimately so welcome! As you know in your work breathing is the essence of our experience and any change we desire to make.
I hope readers came away with a sense of the power they can access when they take even a short time, to reconnect with their breathing.
Always appreciate your comments,
Best, Louise and George