Conscious Breathing for Reduced Anxiety and Depression

How far back does the practice of conscious breathing go?

The art and science of breathwork has been an important part of human life for more than two millennia. Grounded in ancient histories and a variety of human contexts (from philosophy, to healing arts and science, to spiritual practice), breathwork includes various techniques aimed at harnessing the power of breath.

The significance of breath and breathing to promote physical health, mental wellbeing and spiritual growth has been recognised and explored through various conceptualisations and applications of breathwork. These range from ancient Vedic texts of India to philosophical reflections of ancient Greece, Taoist traditions of China and contemplative practices of Buddhism.

There is no right or wrong story or approach to breathwork. There are simply many stories reflecting the unique circumstances in which particular types of breathing were developed, practised and taught.

What are the benefits of breathing exercises today?

We live in a world that exposes us to biological, psychological, socioeconomic and cultural factors that affect how we breathe and how we experience our vitality. For example, our breath and vitality may suffer because of air pollution. Challenging, controlling, demanding work environments can lead to stress-breathing that becomes habitual. It settles itself into our nervous system and tissues in a relentless way.

Experiences of complex trauma, oppression, implicit bias and prejudice can embed themselves in our nervous system causing permanent changes in our breath. This can affect and reflect our posture, our physiology, our emotions, and our capacity to remain resilient in the face of challenge.

For these and other reasons, many people do not breathe in an optimal manner.

How should we try to breathe during the day?

A great way to create health and wellbeing is to develop optimal functional breathing in daily life. Breathwork is less about specific techniques and more about breathing well throughout each day. A good place to start is to focus on learning to breathe (almost) exclusively through the nose. Optimal functional breathing means that we:

• Breathe silently in and out through the nose at all times, including at night and during exertion.
• Use the diaphragm, the large breathing muscle in the middle of our torso. This means breath movements are notable in the abdomen and low rib basket; the upper chest, shoulder, and neck muscles stay relaxed and passive.
• Breathe slowly, ideally about 5.5 to 10 breaths per minute.
• Breathe lightly, silently and subtly.
• Breathe rhythmically in a way that balances the effort of the inhalation with the ease of the exhalation.
• If you feel stressed or the breath getting fast, choppy, or erratic, take a break.

What are some specific breathing techniques?

It’s helpful to learn and practice nasal and diaphragmatic breathing. Basic nasal breathing: You can do this lying down, sitting, standing, or even walking. The focus is on directing the breath only through the nostrils by keeping the mouth closed.

Hands-on-belly-and-chest breathing: Starting in a comfortable position, place one hand at the region of the navel and the other hand low on the chest. Once you’re breathing through the nose, your attention is drawn to feeling the parts of the body under your hands.

Back body breathing: This is practiced in a yoga child’s pose or lying on the belly so that the front body is pressed either against the folded legs or the floor. Movement is directed to and sensed in the back body.

Conclusion

Breathwork is not a new concept, but its significance and benefits are still being explored and developed today. By understanding the history and science behind breathwork, we can better appreciate its importance in promoting physical health, mental wellbeing, and spiritual growth. By incorporating conscious breathing into our daily lives, we can improve our overall wellbeing and increase our resilience in the face of challenge.

Frequently Asked Questions

• What are the benefits of conscious breathing?
  • Promotes physical health, mental wellbeing, and spiritual growth
  • Reduces stress and anxiety
  • Improves sleep quality
  • Increases resilience in the face of challenge
• How do I practice conscious breathing?
  • Focus on learning to breathe (almost) exclusively through the nose
  • Use the diaphragm, the large breathing muscle in the middle of your torso
  • Breathe slowly, ideally about 5.5 to 10 breaths per minute
  • Breathe lightly, silently and subtly
• What are some specific breathing techniques?
  • Nasal breathing, diaphragmatic breathing, back body breathing
• How often should I practice conscious breathing?
  • Take five minutes every hour to tune into the breath
  • Practice regularly to develop optimal functional breathing in daily life