Breath Awareness

Slow, nasal breath from the diaphragm to expand the chest could be the very key to your health, energy, and vitality. Becoming aware is the first step in this journey to feel wellness. Surprisingly, it is the exhaling of carbon dioxide properly that leads to health, vitality, and wellness.

What is Breath Awareness?

Breath awareness is a mindfulness practice that involves focusing on the breath and observing its flow without trying to control it. It is a simple yet profound practice that can help you achieve a state of calm and presence, reduce stress, and improve your overall well-being.

Breath awareness has been practiced for centuries in various cultures and traditions, including Zen Buddhism, Yoga, and early Christianity. Religous prayers, chants, meditations, etc., use timed breath as its' core. The practice involves paying attention to the breath and observing its natural rhythm, without trying to change it. By doing so, you can develop a deeper awareness of your body and mind, and learn to respond to stress and challenges in a more mindful and effective way. Roughly, 30 pounds of air pass through our lungs daily with 1.7 pounds of oxygen consumed by our cells; if practiced correctly it ise the very foundation to health and vitality. So, the most basic change we can make is to observe the in breath and correct it, while also making it a conscious and voluntary process. One such practice involves with 5 to 10 minutes of breath observation while calm and still, paying attention only to inhalation - without trying to control or alter it in any way.

The Importance of Breathing Practices

Breathing mediates the flow of energy through the body and when done proper, is gentle, noiseless, and effortless.

Slow breathing, breathholding, deep breathing from the diaphragm, and the extended exhalations can be practiced and cultivated into an art form. Martial Artists and Yogis are both are masters of breath and awareness. During the first millennium B.C., both the Hinduism and Tao religion of China placed importance on a “vital principle” that flows through the body, a kind of energy or internal breath, and viewed respiration as one of its manifestations. The Chinese call this energy qi, and Hindus call it prana. The Greek term pneuma and the Hebrew term rûah referred both to the breath and to the divine presence. In Latin languages, spiritus is at the root of both “spirit” and “respiration.” ¹

Breathing acts directly on the brain itself.

Hypertension is compared with higher-frequency rapid breathing. But isn’t less carbon dioxide good for you? Actually, having very low carbon dioxide levels in your blood causes an imbalance in your body. Low carbon dioxide also leads to low oxygen levels. This can lower blood and oxygen flow to your brain.

...slow, long breathing increases the activity of the vagus nerve, a part of parasympathetic nervous system; the vagus nerve controls and also measures the activity of many internal organs. When the vagus nerve is stimulated, calmness pervades the body: the heart rate slows and becomes regular; blood pressure decreases; muscles relax. When the vagus nerve informs the brain of these changes, it, too, relaxes, increasing feelings of peacefulness. Thus, the technique works through both neurobiological and psychological mechanisms. ²

Heart rate and blood pressure decrease with slow breath. When we observe the breath we can see that there are likely to be places in the breath cycle where the breath feels rough, stuck, or jagged. As you continue to relax and observe these rough places, they can begin to become more smooth. Being aware of your breath and movements leads to the practice of breathwork.

The breath is a barometer for the nervous system. As the nervous system becomes imbalanced, breathing changes, becoming shallow, tense, and uneven. Amygdalea, part of the brain that govern fears and other emotions also control our breath. Different breathing patterns activate brain networks related to mood, attention, and body awareness. Patterns of breath can stimulate the insula. The insula regulates the autonomic nervous system and is linked to body awareness. ³ It uses norepinephrine to stimulate electrical impulses throughout the sympathetic nervous system and induces the adrenal glands, which immediately release adrenaline into the bloodstream, if aroused. Final motor outputs for breathing are generated by motoneurons in the spinal cord.

Types of Breath

Breath can be classified into four different modes depending upon the physiology and environment.

1. Eupnea: normal quiet breathing that requires contraction of the diaphragm and external intercostal muscles.
2. Diaphragmatic breathing: deep breathing that requires contraction of the diaphragm.
3. Costal breathing: shallow breathing that requires contraction of the intercostal muscles.
4. Hyperpnea: forced breathing that requires muscle contractions during both inspiration and expiration such as contraction of the diaphragm, intercostal muscles, and accessory muscles. see problems types: (opens in a new tab)

Diaphragmatic Breathing is where our rib cage remains stable. Chest Breathing is utilized by stablizing the abdominal wall; a diaphragmatic contraction exerts a lifting action at the lower diaphragm attachments which expands the rib cage. Nose breathing gives us quality where mouth breathing give us quantity.

Breath Volume

Tidal Breathing defines normal respiration with a relatively constant rate and inspiratory/expiratory volumes (tidal volume). The major respiratory muscle is the diaphragm, during normal inspiration, contracts and flattens, pushing on the abdomen, while the lower ribs are pushed upwards and outwards. Expiration is generally passive, with the diaphragm returning to its resting configuration, causing the lungs to deflate and expel air. Diaphragmatic breathing has also been shown to facilitate slow respiration.

The diaphragm seperates the thoracic where the lungs reside from the abdominal cavity where the organs are contained. The abdominal cavity does not change in volume but changes in shape, much like a water balloon. The volume of breath refers to how much the thoracic cavity expands. Inhaling lowers thoracic pressure relative to the atmosphere; this helps accelerate the return of venous blood from below the diaphragm to the right atrium of the heart.

Volume and pressure are inversely related; when volume decreases, pressure increases, and when volume increases, pressures decrease. When we inhale, we expand the space of the thoracic cavitity causing the earth's atmospheric pressure rushes air into our lungs, ie, pushed into our lungs; this makes breathing easier. This means that the actual force to move air into the lungs is caused by atmoshperic pressure. The thoracic cavity and lung tissue that have been stretched during inhalation will return to thier initial volume, referred to a passive recoil.

Nasal Breathing

Nose breathing warms, moistens, and cleans the air we breathe. Nasal breathing improves oxygen quality, improves athletic performance, better sleep, decreased stress and anxiety. Learn to breathe diaphragmatically, rather than in your chest. (When you inhale, the diaphragm presses downward, causing the abdomen to expand. When you exhale, the diaphragm relaxes and the abdomen falls.) Chest breathing creates tension in the upper body and shoulders. Nasal breathing is a natural and beneficial process that not only supports physical health but also contributes to emotional well-being. Nasal breathing, as opposed to mouth breathing, is considered to be the most efficient way to breathe. ⁴

1. Filters Out Foreign Particles: The nasal hair acts as a filter, trapping dust, allergens, and pollen, preventing them from entering your lungs.
2. Humidifies and Warms Inhaled Air: The nose warms and moisturizes the air you breathe in, bringing it to body temperature, which makes it easier for your lungs to use.
3. Produces Nitric Oxide: During nasal breathing, your nose releases nitric oxide (NO), a vasodilator that helps widen blood vessels, improving oxygen circulation in your body. ⁵
4. Reduces Health Risks: Breathing through the mouth can lead to health issues like dry mouth, bad breath, allergic reactions, asthma, tooth decay, gum inflammation, snoring, sleep apnea, and abnormalities in teeth or jaw.
5. Increases Oxygen Uptake and Circulation: Nasal breathing allows your nasal cavities to increase airflow to arteries, veins, and nerves, and improve oxygen uptake and circulation1.
6. Improves Lung Capacity: Nasal breathing can slow down your breathing rate and improve your lung capacity.
7. Regulates Emotions: Proper breathing techniques, like those used in yoga and meditation, can help regulate emotions, reduce stress, prevent insomnia, and improve attention.
8. Strengthens Lung Capacity: Restriction of nasal air flow through the turbinates allow the lungs to stretch, improve blood flow, and strengthen.

Nitric oxide is present in high concentration in the human nasal airways. Nasal breathing results in a decreased pulmonary vascular resistance. Endogenous nitric oxide acts as an airborne messenger to modulate the pulmonary vascular tone during normal breathing. ⁶

The Nasal Cycle

The nasal cycle is the unconscious alternating partial congestion and decongestion of the nasal cavities. The cilia of the congested side suspend their motility until that side decongests. Each side of the nose develops into three nasal turbinates, structures that help filter air within the nose. Turbinates consist of bony projections covered by erectile tissue, much like the tissues of the penis and clitoris. The turbinates in one fossa fill up with blood while the opposite turbinates decongest by shunting blood away. Approximately every 2.5 hours, the turbinates on one side get narrower while those on the other expand to allow for greater airflow. ⁷

Alternate Breathes

1. Alternate nostril breathing: Alternate nostril breathing, or nadishodhana, is a common breathing exercise used in yoga. In this technique, you inhale through one nostril and exhale through the other, while using your finger to close the opposite nostril.
2. Belly breathing: Belly breathing is also known as diaphragmatic breathing or abdominal breathing. It involves taking slow, deep breaths in through your nose. The goal is to breathe deep enough to fill your belly with air. This increases how much oxygen you take in, and may help slow down your breathing and heart rate. Belly breathing also increases mindfulness and reduces stress.
3. Breath of Fire: or skull shining breath, is an exercise used in Kundalini yoga. It involves quick, strong exhalations and normal inhalations. The technique may help improve respiratory function by engaging your respiratory muscles and diaphragm. It might also help boost your concentration and focus.
4. Forceful breathing and vocalised (chanting) breathing.

Mouth Breathing

Mouth Breathing drys out the mouth and may increase your risk of bad breath and gum inflammation. Mouth breathing may also make you more prone to allergies, asthma, and coughing. Mouth breathing is not healthy and leads to poor nasal and facial issues; it transforms the airways for the worse. Sleeping while mouth breathing can also lead to snoring, high blood pressure, ADHD, and apnea; gravity, at night, can pull soft tissue down and restrict breathing even more. Mouth breathing dries out the palate, causes tooth issues, and causes a disturbance of oxygen to the brain.

“Nasal breathing begets more nasal breathing.” — -- Jim Nestor, author of: Breath: The New Science of a Lost Art (opens in a new tab)

Pranayama or

According to yoga philosophy, consciousness is always engaged with breath.

Slow Breathing

Diaphragmatic breathing has also been shown to facilitate slow respiration. The rate of respiration is known to affect haemodynamics (the dynamics of blood flow). Controlled breath affects the harmonics of the blood pressure pulse, which is related to the resistance of the peripheral vasculature, compliance of the aorta and hence venous return, such that slow respiration causes blood pulse fluctuations to synchronise with the heart beat rhythm. ⁸ The dynamics include effects include on respiratory muscle activity, ventilation efficiency, chemoreflex and baroreflex sensitivity, heart rate variability, blood flow dynamics, respiratory sinus arrhythmia, cardiorespiratory coupling, and sympathovagal balance. ⁹

In controlled, slow, deep breathing, there is a shift towards parasympathetic balance and an increase in vagal activity in healthy humans. The prolonged practice of slow breathing augmented vagal power by entraining vagally induced cardiac resetting to the phases of respiration; capable of achieving optimal sympathovagal balance, and enhancing autonomic reactivity to physical and mental stress. [^0]

Breath Retention

Kumbhaka (kuhm-BAH-ka) is the Sanskrit term for breath retention. Inner retention follows inhalation and outer retention (suspension) follows exhalation. Pranayama is a practice to learn how to lengthen exhalation and hold out the breath that requires control, awareness, and a deep connection with one’s breath. When the breath is held, carbon dioxide can’t leave the body via the lungs. Instead, it builds up in the blood (hypercapnia). Carbon dioxide has a special relationship with oxygen. It causes the red blood cells to offload blood oxygen to the body. Carbon dioxide also works to open the blood vessels, improving circulation. As carbon dioxide increases, blood oxygenation drops as the bond between the hemoglobin in red blood cells and oxygen weakens. At the same time, oxygenation of the body and brain increases as more oxygen is released from the blood to the tissues, muscles, and organs. ¹⁰

Hypoxia is achieved with strong breath holds. The normal concentration of oxygen in blood is 95 to 100%, meaning that, under normal circumstances, your blood is fully saturated with oxygen. But when you practice strong breath holding during physical movement, oxygen can drop to well below 90%. Controlled hypoxia and hypercapnia are excellent for recovery and endurance. Hypoxia can speed up muscle repair after injury and increase production of muscle-building stem cells ¹⁰. Hypoxia can increase the formation of blood vessels and increase red blood cell count. An increased oxygenated blood flow to the brain and other organs, with faster healing due to detoxification of metabolic wastes.

Fast Breath

While over-breathing can damage our lungs and tissue, many of us do this without realizing it. Over breathing can cause a host of problems; it throws off the balance in your blood. Hyperventilation can make you feel dizzy, weak, or confused.

** High ventilation breathwork (HVB) ** refers to a large number of types and names of fast breath. HVB at times can be beneficial and therapeutic in short, intensive bouts to intended to stress the body. High ventilation breathwork may induce altered states of consciousness (ASCs), as well as with profound effects on central and autonomic nervous systems functions through modulation of neurometabolic parameters and interoceptive sensory systems. ¹¹

Unilateral Forced Nostril Breathing (UNFB)

There is a unilateral nasal-pulmonary reflex mechanism which is elicited when there is a forced inhalation through one nostril producing a significant increase in inflation of the homolateral lung compared to the contralateral lung. . The nasal mucosa are highly innervated with fibers from the autonomic nervous system and the dominance of sympathetic activity on one side produces vasoconstriction, while the contralateral nostril exhibits a simultaneous parasympathetic dominance causing partial occlusion. Right UFNB increased left hemispheric cognition and that left UFNB increased right hemispheric cognition. ¹² "While sympathetic activity produces vasoconstriction in the nose, it produces vasodilation in the vessels of the lung, thereby producing an ipsilateral relationship of predominance in activities between the nose and lung."¹²

Kryia

Shat kriya is a yogic breathing practice that is considered a kriya, or internal purification practice.

Kapalbhati is an important shatkarma, a purification in hatha yoga.

Kapalabhati pranayama Neti Trataka Nauli Dhauti Vasti 6 Types Of Kriyas In Yoga (opens in a new tab)

Cardiac Coherence

Biofeedback devices make it possible to observe on a screen how this deep, regular breathing slows and stabilizes the heartbeats. The space between two heartbeats is never exactly the same because there actively balancing between the sympathic and parasympathetic systems at work. When we observe the breath we can see that there are likely to be places in the breath cycle where the breath feels rough, stuck, or jagged. As you continue to relax and observe these rough places, they can begin to become more smooth.

The breath is a barometer for the nervous system. As the nervous system becomes imbalanced, breathing changes, becoming shallow, tense, and uneven. Heart Rate Variability or HRV, is the fluctuation in the time intervals between adjacent heartbeats. HRV reflects regulation of autonomic balance, blood pressure (BP), gas exchange, gut, heart, and vascular tone. ¹³

Studies in humans breathing at 6 breaths per min have also reported a tendency for heartbeats to cluster within the inspiratory phase. Relationships between heart rate, blood pressure and respiration are known as cardiorespiratory coupling. Respiratory sinus arrhythmia, or RSA, is HRV in synchrony with the phases of respiration. Maximisation of RSA/HRV at around 6 breaths per minute has since been confirmed by numerous studies. This indicates cardiorespiratory system resonance and is hence referred to as a “resonant frequency effect” ¹³

Breath is key to Weight Loss!

We breath in two atoms and exhale three atoms; that makes your exhaled breath heavier that the inhaled one. The exhaled air contains less oxygen, but more carbon dioxide and more water vapor than was inhaled. That extra atom is a carbon atom, namely CO2 or carbon dioxide is a result of respiration. Humans are carbon-based using carbohydrates as a fast fuel for energy. Respiration is essential to eliminating CO2. See our Respiration Detail Page (opens in a new tab) The only way to lose weight is to breath out those carbon atoms. Naturally, we lose weight while we are sleeping. ¹⁴ At rest, an adult breathes 12–15 times per minute, inhaling and exhaling 0.4–0.5 L of air with each breath. A half-liter of inhaled air has a mass of about half a gram. It comprises roughly 10^22 molecules, or about 100 billion times 100 billion

Or, ponder this. The geological age of Earth is 4.5 billion years. There are about 32 million seconds in a year. Earth’s age in seconds is 10^17, a number 100,000 times smaller than the number of air molecules that you inhale with each breath. The number 10^22 is remarkable for another reason. Its square, 10^44, corresponds approximately to the total number of molecules in the Earth’s atmosphere. ¹⁵

Breath Masters

Learn from those who have achieved mastering the art and science of breath:

1. WIM HOF METHOD® aka "The Ice Man" (opens in a new tab) which involves willpower, exposure to cold water, and breathing techniques.

Using 'cold, hard nature' as his teacher, his extensive training has enabled him to learn to control his breathing, heartrate, and blood circulation and to withstand extreme temperatures.

2. Stig Severinsen BREATHEOLOGY (opens in a new tab)

Breatheology is an online program and resources that through working with the breath, a link can be created between body and mind that enables a person to control stress, increase energy, perform better physically and mentally, alleviate pain and improve health. In May 2012 he achieved a Guinness World Record for holding his breath for 22 minutes

3. James Nestor, author of ‘Breath: The New Science of a Lost Art‘

5 Ways To Improve Your Breathing with James Nestor (https://www.youtube.com/watch?v=f6yAY1oZUOA (opens in a new tab)).

4. Patrick McKeown Oxygen Advantage (opens in a new tab)

Creator and master instructor of the Oxygen Advantage technique. His teachings focus on efficient breathing to improve oxygen intake. By reducing unnecessary breaths, McKeown’s method helps individuals achieve their weight loss, fitness, and wellness goals. He has trained thousands of people, including Olympic athletes, in the relationship between oxygen and the body1.

5. Leonard Orr Rebirthing-Breathwork (opens in a new tab)

Rebirthing Breathwork is a healing modality that uses conscious connected breathing which induces deep relaxation and an expanded state of consciousness.

6. Dr Sundar Balasubramanian is a cell biology researcher and the founder of PranaScience Institute (opens in a new tab).

Dr. Balasubramanian is a pioneer in the area of research combining Pranayama with salivary biomarkers. He discovered Yogic breathing promotes salivary secretion and it contains factors that are important to our healthy living.

7. Stanislav Grof Dr. Stanislav Grof (opens in a new tab) Grof® Legacy Training (opens in a new tab)

Holotropic breathwork is an experiential method of self-exploration and psychotherapy. Using accelerated breathing, evocative music, and special bodywork that helps to release residual bioenergetic and emotional blocks.

8. Richard Miller, author of "Yoga Nidra: The Meditative Heart of Yoga" iRest Institute (opens in a new tab)

Integrative Restoration ~ iRest, a modern adaptation of the ancient nondual meditation practice of Yoga Nidra. MISSION is to provide people and communities with resources that transform suffering into growth, build deep resilience, and inspire insight and lasting equanimity.

9. Max Strom Breathe to Heal (opens in a new tab)

Using breathing patterns for 20 minutes daily, guiding individuals toward emotional healing, self-discovery, and transformation.

Essential oils

Breathing in essential oils can provide therapeutic benefits for people who struggle with nasal breathing or have other breathing issues. We offer some important essential oils to further health and wellbeing among followers.

The air around us (opens in a new tab)

** Foot Notes **

Stromberg, Sarah E.; Russell, Matthew E.; Carlson, Charles R. Diaphragmatic Breathing and Its Effectiveness for the Management of Motion Sickness (opens in a new tab)