Hopefully, you’ve spent the last few weeks paying attention to breathing through your nose.
Now, I want you to sit or lie down comfortably. Place one hand on your chest, and the other hand on your belly. Take 20-30 normal breaths. As you inhaled and exhaled, did you notice which hand moved first, or more?
Did the hand on your chest rise up and down first, or did your belly push out and in first? We are determining if you are a chest or belly (diaphragm) breather. Try it again.
In reality, the lungs fill with air regardless of which hand moved first. But the chest breather tends to take more shallow breaths than the belly breather. Shallow breathing causes the body to take more breaths per minute than slow diaphragmatic breathing, and thus increases the resting heart rate. The increase in respiration rate, stimulated by faster-shallow breathing, stimulates the body’s sympathetic nervous system: the “fight or flight” center in our brain. The “fight or flight” response is helpful for survival, but prohibits
relaxation and recovery.
A second thing you may notice with breathing through the chest, is the muscles in the upper torso (chest and shoulders) and neck (trapezius and scalenes) rise and fall. This produces tension in the shoulders and neck, and can lead to headaches and feeling tense, even at rest. The increased tension and subconscious activation of the sympathetic nervous system can lead to a sense of anxiety and stress.
Have you ever watched a baby breathe while they sleep, or notice how your dog or cat breathe when they are relaxed? At rest, they all breathe through their nose and their belly (diaphragm) will rise and fall. We as humans (animals) are meant to breathe through our nose and into the diaphragm. As we breathe into our belly, the diaphragm contracts downard and out to the sides, opening space for the lower lungs to fill more deeply. Diaphragmatic breathing promotes efficient, deeper, and slower breathing–and promotes relaxation.
Diaphragmatic breathing triggers the parasympathetic nervous system (rest and digest), the opposite spectrum to the sympathetic nervous system (fight or flight). This enhances relaxation, digestion, decreases the heart rate and lowers the force the heart needs to circulate blood (aka blood pressure).
Let’s put his nasal and diaphragmatic breathing into practice: We are going to take 20-30 breaths again.
1) Lie on your back with your knees bent, or sit upright comfortably in a chair.
2) Place one hand on the chest, and the other on your belly (or just above the belly button).
3) Close your eyes (if you like), shut your mouth, and slowly inhale through your nose.
4) Breathe in deeply and slowly, feeling your belly rise, without the chest moving.
5) Slowly exhale as slowly as you can through the nose, or relaxed pursed lips.
How do you feel after practicing nasal and diaphragmatic breathing? Hopefully relaxed and focused. The breath is the basis and key to every facet of our existence: from relaxation and recovery, to enhanced physical performance. As you become familiar with your breath, and how you breathe, become aware of how controlling your breathing changes your mental and physical well being. Down the road, we will revisit specific breathing techniques, and how the breath impacts physical activities like running, or picking up objects (lifting). For now, may your breath be with you.
Hisashi Imura, MA, ATC
Japan Town Medical Group
Practice Manager
Assistant to Dr. Robert Nishime
NOTE:
The information provided on this publication is for educational and purposes only, and does not replace consultation with qualified a health or medical professional who sees you in person, for your health and your medical needs. Please see a physician or health professional immediately if you suspect you may be ill or injured.
