Breathing is a necessity of life.

This blog gets a bit nerdy on the physical benefits of breathing well, as the more we understand the why, the more we have reasons to breathe better. 

Learning breathing techniques can have various benefits for both physical and mental health. Understanding how improper breathing can cause your body to stress, learning and practising breathing techniques can positively impact both physical and mental health, leading to greater overall wellbeing.

When there is an imbalance of oxygen and carbon dioxide in your bloodstream, your body switches to the sympathetic nervous system or the flight, fight, freeze response. Oxygen is what you breathe in and is essential for your body to produce energy and perform vital functions. At the same time, carbon dioxide is what you breathe out, a waste product that needs to be eliminated from the body to reduce stimulating the sympathetic nervous system.

Proper breathing techniques are essential and make a perfect transition into meditation by:

  1. Calming the mind: Breathing deeply and slowly can help by reducing distracting thoughts and emotions. Focusing on the breath can help to anchor your attention in the present moment and create a sense of inner peace and stillness.
  2. Reducing stress: Breathing completely and rhythmically can help to activate the parasympathetic nervous system, which is responsible for the “rest and digest” response. Helping to reduce stress, lower blood pressure, and improve heart rate variability.
  3. Improving focus and concentration and increasing mindfulness. This can help to improve cognitive function and promote mental clarity.
  4. Enhancing self-awareness: By observing the sensations of the breath and the body, you can become more attuned to your thoughts, emotions, and physical feelings.
  5. Cultivating a sense of gratitude and appreciation for life. By taking slow, deep breaths and focusing on the sensations of the breath, you can develop a deeper awareness and connection to yourself and the world around you.

 

Nostril vs Mouth Breathing: 

There are a few breathing practices through the mouth, like Sitali. A breathing technique that cools the body by adding moisture from your wet tongue. The moisture cools the air going into your lungs, soothing internal heat. Sitali is a quick practice of about 5 to 10 breaths, unconscious mouth breathing long-term bypasses the essential functions of the nasal passages, leading to a range of respiratory problems. 

Mouth breathing can result in a dry mouth and throat, increasing the risk of oral health problems, such as tooth decay and gum disease. It can also cause shallow breathing, limiting oxygen intake and reducing the respiratory system’s efficiency.

Nostril breathing is recommended as it helps:

  1. Filters the air: This protects your lungs from harmful particles and bacteria by acting as a natural filter, trapping allergens, bacteria, and other particles that can cause respiratory problems. 
  2. Warms the air; Like a natural humidifier, to reduce irritation and inflammation in your lungs. 
  3. Increases oxygenation: The nasal passages are narrower than the mouth, creating more resistance and allowing for deeper inhalation.
  4. Enhances sense of smell: The nasal passages are lined with olfactory receptors, enhancing your sense of smell—something delicious or detecting potential environmental dangers, such as gas leaks or smoke.
  5. Improves lung function and reduces the risk of respiratory illnesses like asthma and bronchitis. The nasal passages produce nitric oxide, a gas that has anti-inflammatory properties and helps to improve blood flow and oxygen delivery to the lungs. Nitric oxide also helps to relax and widen the airways, improving breathing efficiency and reducing the workload on the respiratory muscles.
  6. Helps regulate breathing by slowing the respiration rate and increasing the inhalation depth. Help to reduce stress and promote relaxation.
  7. Supports oral health: Breathing through your nose helps keep your mouth moist, reducing the risk of tooth decay and gum disease.

Meditation and breathing practices are often used together to enhance the benefits of both methods. Together they create a more balanced and peaceful state of mind, reduce stress, and improve overall wellbeing.

Sunday 12th March is our next four week course for beginners. Your teacher Anna-Lisa will take you through a different technique each week. Come along to all or drop into a class that suits you.  Read more here