Breathing and Movement
“Break-up any kind of tension with deep breathing!”
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"Motion is lotion for the body!!"
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Unlock vitality through mindful breathing and movement. Explore the power of breath and motion in this transformative module.
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In this module;
By the end of this breathing chapter you will have a good idea of how to breathe correctly which is fundamental for the regulation of the entire body and mind.
Learn how to regulate your nervous system and rest deeper.
Identify what types of movement best suit your lifestyle.
Gain a deeper understanding on the importance good posture and have access to some easy to follow exercises.
Breathing
The importance of functional breathing
The average person takes 20,000 breaths a day and if we are breathing with a faulty pattern then we can cause a lot of harm over a long period of time.
Deep diaphragmatic breathing facilitates the resting of our mind and body, the digesting and assimilating our food, it enables us to sleep deeper, think clearer, heal from disease and basically live a happy and healthy life.
Our breathe is an indicator of our vitality
Our breath and mood are intertwined. Changing our breathing impacts the autonomic nervous system (ANS), consisting of the sympathetic nervous system (SNS) and parasympathetic nervous system (PNS). Deep breathing activates the PNS, promoting relaxation, while shallow breathing activates the SNS, leading to stress. Thus, mastering breath control can influence our emotional state profoundly.
A closer look at SNS
The sympathetic nervous system (SNS) triggers the body's "fight or flight" response in stressful situations. It releases stress hormones, increasing heart rate, blood pressure, and respiration. This response helps us react quickly to threats, but chronic activation can lead to health issues. Learning relaxation techniques can mitigate the negative effects of stress.
A closer look at PNS
The parasympathetic nervous system (PNS) is the counterpart to the sympathetic nervous system (SNS), responsible for promoting relaxation and restoring the body to a state of calm after the "fight or flight" response. When activated, the PNS slows heart rate, lowers blood pressure, and promotes digestion and immune function. Deep breathing, a key component of PNS activation, stimulates the vagus nerve, triggering the relaxation response. This process helps the body conserve energy, repair tissues, and maintain internal balance. By incorporating deep breathing exercises into our daily routine, such as diaphragmatic breathing or mindful breath awareness, we can effectively stimulate the PNS and counteract the effects of stress. This practice supports overall health and well-being, fostering a sense of calm and equilibrium in both mind and body.
The harmful effects of a faulty breathing pattern
Faulty breathing patterns are often unnoticed habits that can lead to various ailments. Common patterns include:
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Chest breathing, causing neck and back pain due to overuse of secondary respiratory muscles.
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Stronger inhalations than exhalations, triggering a fight or flight response.
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Breath holding, indicating underlying trauma.
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Mouth breathing, linked to issues like misaligned bite, bad breath, and sleep disorders.
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Reverse breathing, where the diaphragm rises instead of falls during inhalation, causing muscular imbalances and stress.
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Over breathing, also leading to stress response and neck/back pain.
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While this list isn't exhaustive, it highlights the importance of proper breathing mechanics.
Breathing exercise
This diaphragmatic breathing routine is intended to help you use the diaphragm correctly while breathing to: strengthen the diaphragm, decrease the work of breathing by slowing your breathing rate, decrease oxygen demand, and use less effort and energy to breathe, AND help you go into PNS!!
The set-up
Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs. Place one hand on your upper chest and the other just below your rib cage.
The inhalation
Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
The exhalation
Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. Then repeat this exercise with 6 secs in and 6 secs out breathing tempo for around 10 mins.
Box breathing practice
As you gain more practice, you can try the following breathing technique while sitting in a chair.
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WARNING!
You could fall asleep when doing the Box Breathing method, so DO NOT perform this when driving or in the bath or in any other environment which could cause you harm if you were to fall asleep.
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Known as ‘Sama Vritti Pranayama’, its purpose is to stimulate your parasympathetic system (PNS), the rest and repair division of the Autonomic Nervous System. After about 10-20 minutes of Box Breathing, your mind and body should feel calm and relaxed. What’s more, box breathing can reduce stress and improve your mood, especially if you do this 3-4 times per day.
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If you refer to the diagram below you can see a box with arrows pointing in a clockwise direction indicating the breathing tempos and breathe holds. Remember to relax as much as possible!
Box Breathing
Instructions
Sit in a comfortable position, preferably cross legged with your back against the wall. If this is too uncomfortable, then find a seated position which best suits you. You can even lie on your back, but ensure you remain focused on the breathing method and you have good posture. Please switch off screen devices (unless you are using your phone for a timer, but consider putting this on flight mode) and ensure you have no distractions.
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Firstly, in your comfortable position, place one hand on your chest and the other on your belly. Ensure both hands are raising at the same time so you are not over using the neck or back muscles. Ideally your rib cage expands sideways also.
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The first breath is in for 4 seconds. Ensure this breath starts and finishes exactly within this duration. Please avoid breathing all in at once.
Then hold on the in breath for 4 seconds.
Then exhale for 4 seconds similarly to the inhale tempo instructions.
And hold for 5 seconds and then repeat.
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If you refer to the diagram below you can see a box with arrows pointing in a clockwise direction indicating the breathing tempos and breathe holds. Remember to relax as much as possible!
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After 1 minute you can advance from 4 seconds to 5 seconds with all 4 sides of the box. Continue advances by 1 second each minute until you are gasping for air and reduce down to the previous duration. For example; if you are gasping at 10 seconds then 9 seconds is your threshold during that particular sitting.
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This can change day to day by a few seconds depending on how your nervous system is responding to your stress levels. Do not be concerned by this as your body is continually changing and adapting to its ever changing environment.
Note: at this point you should be able to use your diaphragm more effectively from the previous exercise, so you won’t need to keep your chest still.
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NOTE: If you are finding difficulties with your breathing patterns and are experiencing any of the above mentioned symptoms, then consider contacting myself or another practitioner in your area for a personalised assessment and program to improve your breathing mechanics and wellbeing.
Movement is Life!
Harnessing Movement to Activate the Parasympathetic Nervous System
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In today's fast-paced world, stress has become a prevalent issue affecting many aspects of our lives. From demanding work schedules to personal responsibilities, it's easy to become overwhelmed and trapped in a constant state of fight or flight. However, there's a powerful tool at our disposal to counteract stress and promote relaxation: movement. By engaging in specific forms of movement, we can activate the parasympathetic nervous system (PNS), the body's natural relaxation response, and restore balance to our mind and body.
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One effective movement practice for activating the PNS is gentle yoga. Yoga combines mindful movement with deep breathing techniques, promoting relaxation and reducing stress. Poses such as Child's Pose, Corpse Pose, and Legs-Up-The-Wall are particularly beneficial for calming the nervous system and inducing a state of relaxation.
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Similarly, tai chi and qigong, ancient Chinese practices known for their gentle, flowing movements and focus on breath awareness, are excellent for activating the PNS. These practices promote balance, coordination, and relaxation, helping to alleviate stress and tension in the body.
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Another movement modality that stimulates the PNS is walking in nature. Spending time outdoors, surrounded by greenery and natural landscapes, has been shown to reduce stress levels and promote feelings of calmness and well-being. Incorporating a daily walk in a park or forest can be a simple yet effective way to activate the PNS and counteract the effects of stress.
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In addition to structured movement practices, simple activities such as deep breathing exercises (above chapter), progressive muscle relaxation, and gentle stretching can also help activate the PNS. By incorporating these practices into our daily routine, we can cultivate a greater sense of relaxation and resilience in the face of stress.
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In conclusion, movement is a powerful tool for promoting relaxation and activating the parasympathetic nervous system. By incorporating gentle yoga, tai chi, qigong, nature walks, and other relaxation techniques into our daily routine, we can effectively counteract the effects of stress and promote overall well-being. So, take a break, move your body, and embrace the calming power of movement to nurture your mind, body, and soul.