The Art of Breath
What is Breathwork? Why the heck is it so popular? People are saying it can change my life…
To me, breathing is not a practice, it’s a lifestyle. It involves the conscious control of breathing patterns for various purposes, including stress reduction, relaxation, and improved mental clarity, but it’s also the only system in your body that works autonomically and you can control!
The Science Behind Breathwork
Breathwork has a direct impact on the nervous system, influencing both the sympathetic (fight or flight) and parasympathetic (rest and digest) systems. By controlling breathing patterns, breathwork can help regulate heart rate, blood pressure, and cortisol levels, your stress response and promote relaxation. Additionally, types of breathing can increase oxygen and CO2 levels in the body, depending on the technique.
Timing of Breath and Functions of Breathing:
According to Patrick McKeown, author of Oxygen Advantage, the timing of breath plays a crucial role in oxygen delivery to the body. He suggests that breathing less and using the diaphragm to take slow, deep breaths can help improve the efficiency of oxygen delivery to the cells. This method is known as "reduced breathing" or "breath control." In his book, McKeown explains that breath control can improve CO2 tolerance, allowing the body to utilize oxygen more efficiently. Wim Hof, known as "The Iceman," also emphasizes the importance of proper breathing techniques for controlling stress and promoting overall well-being. He advocates for slow, deep breathing to control the breath and calm the mind. The crazy part about Americans now is the average person takes about 16 breaths per minute. But is that optimal? No! Humans want to be taking around 5-7 breaths a minute throughout the day using Patrick’s advice.
Nerves Involved in Breathwork:
The vagus nerve, a key component of the parasympathetic nervous system, plays a significant role in breathwork. By controlling breathing patterns, breathwork can stimulate the vagus nerve and activate the rest and digest response. This can lead to decreased heart rate and blood pressure, as well as increased feelings of relaxation and calm. The diaphragm, a muscle responsible for controlling breathing, is also involved in breathwork. By using diaphragmatic breathing, which involves contracting the diaphragm muscle to expand the lungs, breathwork can improve oxygen delivery to the body.
The Phrenic nerve also plays a crucial role. It controls the action of the diaphragm to control, either thicker or flatter depending on the inhale or exhale, as well as, supports the function of your intercostals, the muscles between your ribs. As your diaphragm pulls air into your lungs, your intercostals expand your rib cage, allowing more space for your lungs to fill, and in turn, breathing in your oxygen. The average person can hold about 6 liters of air in their lungs while a professional free diver can breath in about 15 liters.
Best Practices for Intentional Breathwork:
Find a Quiet and Comfortable Space: To practice breathwork effectively, find a quiet and comfortable space where you won't be distracted or interrupted.
Practice Consistently: Like any practice, consistency is key for experiencing the benefits of breathwork. Aim to practice breathwork daily, even if it's just for a few minutes.
Focus on Deep Breathing: Deep breathing is a key component of breathwork, so focus on slow and deliberate breathing patterns to fully engage the parasympathetic nervous system.
Use Breath Control Techniques: As mentioned by McKeown and Hof, breath control techniques, such as reduced breathing and slow, deep breathing, can be helpful for improving oxygen delivery to the body and reducing stress levels.
Seek Professional Guidance: If you're new to breathwork, consider seeking guidance from a trained professional to ensure you're practicing safely and effectively. As a breathwork coach, I can say the experience is much different when in a group setting led by a good instructor. My partner and I regularly will join in with others to experience this ourselves.
We’re only touching the surface here and there is so much more to tell. Between the science, the nervous system, the tools, and the health benefits, breathing is a free way to increase your healthspan. If you’re looking for a fun way in which to experience that, check out Trybe Summits. We bring people together to experience breathwork, sauna use, ice baths, cognitive fitness and so much more.
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