The breath and mood
Negative emotion compromises your
wellbeing on a range of levels, often
making normal functioning difficult.
Recent research has found that deep-
breathing techniques reduce cortisol
levels and negative mood in healthy adults,
suggesting that diaphragmatic breathing
enhances a sense of emotional wellbeing.
At its core, this is because breathing
well releases endorphins or “feel-good”
hormones. Also, deep breathing releases
tension by stimulating the vagus nerve,
relaxing muscle tension and oxygenating
the brain, and is ideal for reversing the
physical symptoms of anxiety.The breath and chronic pain
The impacts of diaphragmatic breathing
on the relief of pain have been investigated
for decades and found to have therapeutic
effects. This works by relaxing the muscles
that tense up as a result of pain and, in
turn, further aggravate the pain itself.
Researchers suggest that, when
you have tensed muscles and are in an
anxious state of mind, you generally
breathe through your chest. This type of
shallow breathing leads to a disruption of
the balance of oxygen and carbon dioxide
essential for achieving a relaxed state.
Apart from relaxing the muscles to
reduce pain, diaphragmatic breathingalso improves circulation and facilitates
the most efficient exchange of oxygen and
carbon dioxide with the minimum amount of
effort. How this works exactly is still being
examined but one theory is that slow, deep
breathing reduces pain by having a direct
effect on the sympathetic nervous system,
a network of fibres in the central nervous
system that help control blood flow and skin
temperature. Studies have demonstrated
that dampening down the sympathetic
nervous system can block pain.Mastering the breath
There is a range of breathing practices that
can be used to enhance breathing. Practising
these techniques even for just a few minutes
a day will help you to develop better habits.
Rib breathing
This technique involves focusing attention
on your rib cage so you can feel where the
breath should expand your body via the
intercostal muscles. It can be done while in
a seated position.
Close your eyes and focus inwards.
Straighten your spine and place your hands
on your ribcage to feel the movement
there. With every inhalation, feel the
expansion of your ribcage at the front, side
and back and, with every exhalation, slowly
contract your ribcage. Keep breathing in
this way for a few moments, consciously
expanding and contracting your ribcage.
As you move more deeply into the practice,
begin to imagine drawing energy into your
whole body with every breath in and out,
letting go of any tension.
4–7–8 breathing technique
This technique can be practised in any
position but while learning it it’s better
to be seated.Place the tip of your tongue against
the ridge of tissue behind your upper front
teeth, keeping it there through the entire
exercise. Exhale through your mouth around
your tongue; try pursing your lips slightly
if this feels too strange. Breathe in for four
seconds, hold the breath for seven seconds
and exhale using a whooshing sound to
a count of eight. Repeat up to four times.
Diaphragmatic or belly breathing
This breathing technique is best learned
while lying down, moving to a seated and
then standing position as you become
more proficient.
Lie on your back, feet flat on the floor
and knees bent. Follow your breathing
for a minute or two with your attention
on which parts of your body your breath
moves. Place your hands (one on top of the
other) on your belly with the centre of your
lower hand touching your navel. Again, pay
attention to where your breath moves your
body. If it isn’t clear, placing a book on your
belly instead of your hands adds weight,
making it easier to feel your breath.
With the weight of the book or your
hands resting on your belly, lift the book
as you inhale and hold it for about five
seconds. Then lower the book slowly as
you exhale all the air in your lungs through
your mouth. Repeat five or six times,
breathing in through the nose. Repeat
again but, instead of just holding the book
for five seconds, recite the numbers 1 to
10, lowering the book as you do.
Repeat the process, increasing your
count to 15 and then 20, but don’t strain.
When you take a breath in at the end of
each count, make sure you inhale from the
belly. When the above exercise feels easy
and more natural, repeat all of the above
steps in a seated then a standing position.The breathing habit
Using “breath triggers” will help you
develop a new habit so it becomes the way
you breathe most of the time. For example,
taking a deep breath every time your train
stops at a new station or every time you
stop at a traffic light can help build new
patterns of breathing. It can also be useful
to bring your attention to your breathing
when performing daily tasks such as
showering, cooking or cleaning up and
even when an ad comes on the television.
Choosing a practice and bringing
conscious awareness to your breath has
a host of benefits that can enhance your
physical, mental and emotional health,
improving the way the body utilises oxygen
and removing toxins that can reduce the
efficiency of the body and mind.Nikki Davies has a background in
communication, psychology and education in
the area of wellbeing and mental health.Bringing conscious awareness
to your breath has a host of
benefi ts that can enhance
your physical, mental and
emotional health.Photography^ GettyImagesbody
BREATHE130 | wellbeing.com.au