In my practice, I often hear people saying that they don’t ‘ breathe properly’. Either the breath feels restricted and shallow or there’s a sense that they are hardly breathing at all!

Is there actually a ‘ proper ‘ or ‘ correct’ way to breathe?
Confusion seems to creeps in when talking about the ‘ right ‘ way to breathe and how to practice deep breathing techniques.

Should we be breathing through the nostrils only or in through the nose and out through the mouth? Should be using our belly more? How should our chest be moving ? Should we be sitting up straight or lying down? A yogi might have a different perspective from a martial art specialist . A pilates instructor might disagree completely with a doula or birth companion.

The human body has been exquisitely designed to maintain perfect equilibrium despite the constant changes that occur physiologically and in the external environment. The autonomic nervous system has a sophisticated surveillance system that immediately picks up the slightest change in body temperature, oxygen saturation or if there’s life threatening situation. Signals fire up along the neurological pathways within milliseconds to the appropriate organ and endocrine systems. Actions are immediately executed to keep the physiological systems in balance.

Breathing is one the functions that is regulated through this system. The breathing rate adapts and changes according to physical activity, temperature changes and pH.

If we were living more in tune with our natural rhythms, our breathing patterns would would be unrestricted and flowing at rest . Our breathing would adapt according to our physical, emotional and mental state and according to the body’s needs. The body’s self regulating mechanisms would be intact and untainted by poor posture, stress and emotional baggage.

Amazingly, the breathing is the only autonomic nervous system function that we are consciously able to override. Through conscious breathing we are able to regulate and channel the breath to change our state and manage our natural energy. There  are thousands of breathing techniques that have been used and can be created to improve physical health, support emotional wellbeing and achieve certain spiritual states.

When it comes to breathing at rest , there are a 3 points of awareness that will assist in re- patterning the breath back to its natural state.

1. It’s right under your nose.
The nose has perfect architecture to facilitate the delivery of prepared air to the delicate tissues of the lungs.  It’s aerodynamic design spirals and slows down  the inhaled air so that it has enough time to be filtered warmed and humidified by the mucous membranes in the respiratory tract. Habitual / unconscious mouth breathing at rest is a dysfunctional pattern as this whole mechanism of nasal breathing  is bypassed and one becomes susceptible to respiratory infections. However, there are times when using mouth breathing is necessary . Think of the natural reflexes like yawning, sighing, and when a large amount of air is needed quickly ( after being under water for a long time). And notice that powerful emotions naturally demand mouth breathing ( laughing, crying etc) .

2. Low and slow
A maximum healthy respiratory rate  is between 10-14 breaths per  minute at rest. If the breathing is faster, it could mean that you are chronically hyperventilating. In that case, too much CO2 gets blown off ,  creating a state of acidity —  a breeding ground for chronic illness. Work on breathing techniques where you are consciously slowing the breaths down , breathing from and sending the breaths deep into the pelvis.

3. Fire up the parachute
The diaphragm is a large dome shape muscle separating the chest from the abdomen. At rest it has the shape of a parachute, nestled up under the rib cage. As you fire up a deep natural inhalation, the lungs inflate and the diaphragm flattens, displacing the organs in the abdomen, causing the belly to pop out. As the lungs deflate with the exhalation , the diaphragm moves back up to its relaxed dome shape. This responsive movement of the diaphragm is vital for health. Practice working the diaphragm by lying on your back, placing your hands on your belly and breathing into your hands on the inhale. On the exhale feel your belly button moving towards your spine.

All three of these tips have one important thing in common. They assume and require that you become more mindful of your breathing in general , at different times and in different situations.
Conscious breathing means just that- it means being more conscious of how you breathe. Bringing awareness to your breathing, especially when you are anxious ,  upset or under stress can brief immediate and long term benefits.

” Breath awareness” this a key to clearing your head, settling your stomach and calming your nerves!

1. Cultivate the skill of self awareness so you can begin to identify what kind of anxiety you are dealing with and can take appropriate action.  A coach can help with this.
2. Develop the tools  of self calming in time of acute anxiety. Try this breathing technique : Breathe in for a count of 4. Hold the breath( without tensing the body) for a count of 4. Exhale slowly for a count of 4 and hold the breath before taking the next inhale for another count of 4. This is also called ‘ tactical breathing’ .
3. Have your thyroid , glucose levels and blood pressure checked. Your anxiety may be related to a medical condition that needs to be addressed.
4. Don’t skip meals. A dip in glucose levels triggers and exacerbates anxiety.
5. Cut the caffeine. It has been shown that caffeine fuels anxiety. Limit yourself to 2 cups a day before lunch time.
6. Try to get at 6 hours of solid sleep. Good sleep is the best antidote for rattiness.
7. Avoid unnecessary exposure to news channels. When driving rather listen to your favourite music instead of the radio. Constant traffic reports and radio news is a great fodder for anxiety.
8. Soak in a bath with lavender oil  at the end of the day.
9. Take the appropriate supplements that support your health and lifestyle. Your natural health practitioner can guide you with this.
10. Release tension. Find an outlet to let go of tension. Exercise is a great way to channel and release the toxicity of anxiety.

The ability to navigate the challenges that the corporate setting presents requires a ongoing commitment to the cultivation of greater self awareness, life mastery and conscious leadership.