Audio Recording for Diaphragmatic Breathing: https://fccdl.in/b4WFJqTeIw
As a practicing yogi, I am witness to how deep breathing can be used as a technique for calming the active mind and reducing physical stress. Most of us take breathing for granted as it is a part of the autonomic nervous system running on auto-pilot. What you may not know is that there are different styles of breathing.
By natural default, most people are not aware of their breathing style and practice what Duke Integrative Medical experts (2021) refer to as “inefficient” breathing. This is a shallow breathing style residing mostly in the chest. This is an ineffective from of breathing because these shallow breaths often provide less oxygen to the body than optimal, leading to physiological distress.
Deep breathing is the “efficient” style of breathing and is a learned technique through either yoga, meditation, or mindfulness exercises. The Mayo Clinic (2017) recognizes this deep breathing as “diaphragmatic breathing” or “pace breathing.” Clinical studies show that this style of breathing leads to lower blood pressure, increased endorphin production, and fosters physical and mental relaxation. The ultimate benefits are lower stress chemicals in the body, increased blood flow to your major muscle groups including your heart, and greater focus and concentration.
Through years of yoga practice, I have integrated deep breathing into my daily life. When the feeling of stress begins to creep into my mind/body, I begin deep breathing on a count of six for inhalation and a count of seven for exhalation, which neutralizes the stress response. The trick lies with developing a consistent practice that integrates deep breathing as a part of the discipline (i.e., yoga, meditation, mindfulness). It is by stopping the chemical release of stress hormones that this breathing technique helps to stop unwanted physical conditions related to stress.
What style of breathing do you practice? You can check right now by placing one hand on your chest and the other on your belly. Close your eyes and take several full, deep breaths, noticing which area of your body is expanding the most. If it is your chest that expands the most, you are shallow breathing, if it is your abdomen that expands the most, you are deep breathing and on your way to a healthier you!
Learning to utilize deep breathing is one-part of a holistic approach to healthy living called integrated health practice. If you would like to learn more about the many dimensions of healthy lifestyle and learn more about incorporating a mindful breathing practice into your life, let’s chat! Contact Stone Integrative Health at StoneInHealth@gmail.com or visit www.stoneintegrativehealth.com.
Comments