The Power of Conscious Breathing for Mental and Physical Health
Of all the physical functions needed to live, the one we notice even after a momentary lapse is the breath.
We breathe without having to think about it, inhaling and exhaling air thanks to the brainstem which is considered to be the most ancient and in some ways most primitive part of the human brain. We share this part of the brain with reptiles such as snakes and crocodiles, and it evolved primarily to keep us alive as we learnt to live on land.
As our primitive brain developed, so did our digestion. Today, a large portion of the energy we use to live, work and play, comes from the combustion of food into fuel called ‘cellular respiration’ ie your cells have to breathe to metabolise glucose into energy. That energy is used for everything from the production of hormones and corresponding emotions, physical repair after exercise and injury, improving fitness levels, fighting disease, growing new cells and tissue, feeding the gut microbiome and generally helping your ‘do life’ with ease. This is Prana, the life force or vitality that becomes our 'quality of life.
Modern life often impedes our ability to breathe efficiently, let alone consciously. Dust, pollution, a sedentary lifestyle, poor respiratory function and weak core muscles lead to Inefficient breathing, which is linked to host of health issues including increased physical tension and emotional stress, inflammation and slow recovery, fatigue, brain fog, weak metabolism, weight gain, anxiety, depression, and poor gut health including food sensitivities and constipation. Breath and mental health are deeply connected - have you ever noticed that when emotions run high or low, the first thing to switch is your breathing pattern?
What does dysfunctional breathing look like? It could be:
Over breathing - breathing too frequently but never feeling like you have enough air, leading to feeling anxious or overwhelmed from straining the sympathetic nervous system.
Under breathing - breathing infrequently or holding your breath at times, which often happens when sitting at the desk or talking for long periods, and can lead to low oxygen levels, dullness and poor lung capacity.
Mouth breathing - relying primarily on the mouth for breath, often due to feeling congested or blocked up in the sinuses, or a deviated septum. This is the sneaky cause of snoring, sleep apnea or a dry mouth in the morning.
Tension or postural issues - the modern posture is typically a head too far forward (thanks to computers and smartphones), collapsed shoulders, a hunched back, a tight chest and a weak core, including the diaphragm. This causes overuse of the upper back and shoulders for breathing, and subsequently a lack of deep, oxygenating breaths.
Before practicing conscious breathing, become conscious of your breath:
Posture: Sit up tall, as if a thread was attached to the top of your head, gently pulling you upwards. Allow your ears, shoulders and hips to align, and notice how that simple correction activates your core muscles, opens your heart space and brings your spine into a natural curve. Feel how this postures allows you to be alert and comfortable.
Close your mouth so you are breathing only through your nose. Allow your attention to come to your nostrils, and notice how the cool air enters your nose, and warm air exits. Do not manipulate the breath, just notice this process.
The mind likes to wander. To deepen the experience of the breath, try closing your eyes or half-closing them, and lower your gaze so it is towards where you imagine the tip of your nose to be. Be mindful not to strain the eyes; think if this as an ‘inner’ gaze. Notice if the mind quietens with dropping the gaze.
Gently adjust your breath so it is even in its inhale and exhale; slow, smooth, deep and conscious. These are the characteristics of the breath that can optimise the delivery of air deep into your body, and invite the mind to feel calm and settled.
Try this practice in the morning, ideally before breakfast, and notice how you digest your meals and how your energy feels through the day. Start with 5-10 minutes, or punctuate your day with three sets of conscious breathing at regular times when you notice you feel tired, antsy or tend to raid the pantry (not necessarily out of hunger).
The breath is the conduit where what we consume, such as food and information, is transformed into what we experience as energy/prana. The ability to consciously support this process has a host of physical, mental and spiritual benefits anyone can experience incrementally and enjoyably.
“Nothing is as close to your mind as your breath.”
— Sri O.P. Tiwari on Pranayama
