Blog Post 67: The Power of Breath Work

We want to highlight a New York Times article on the impact of breath work on overall health. It often happens that our breathing is too rapid and too shallow, yet we are not aware of this. Consciously slowing down breath can help reduce blood pressure, regulate heart rate, lift mood, decrease chronic pain, reduce stress and depression, and bolster fitness and energy levels. Shallow breathing activates the body’s sympathetic nervous system, sending distress signals out to the body, while deep, slow breathing activates the parasympathetic nervous system, which by contrast sends calming signals. Studies show just three deep slower breaths can have a big impact so this doesn’t need to take up a lot of time. 

For people with Type C traits who spend a lot of time thinking about upsetting or disappointing others, or planning how to make others happy, there can be a significant disconnect with our bodies, and a high incidence of ignoring or pushing aside physical sensations. Breath work is a great way to slow down and become more aware of our bodies, which can then help us take better care of them. Also, when we focus on our breath, our minds will naturally wander. This is a great opportunity to become more aware of what is happening in our minds -  instead of keeping our thoughts, beliefs, rules, and self-judgments more in the background, where they subtly drive our behaviors and decisions.

I (Kore) have had lower back issues for a long time. I often find that I can walk around most of the day and not realize how tight I am except, of course, when I bend over and feel pain. When I stretch and work on using deep breathing while I'm stretching, not only can I relax the muscles more but I also am so much more aware of how much tightness I'm walking around with that   don't realize.

 I (Anna) experienced the power of breath work for the first time about 30 years ago. I took my first yoga class in Santa Fe, back when yoga was pretty unknown. There was a long meditation component of the class, probably 20 minutes, where we did mostly alternate-side breathing - breathe in through one nostril, out through the other. After we finished the class, my mind was quiet for a solid two days - something I had never experienced before! I rediscovered this method when reading Balance Your Hormones, Balance Your Life by Dr. Claudia Welch, a great wellness read for women. Another trick I learned from mindfulness class is turning everyday tasks into breathing exercises - practicing deep breathing while washing dishes, washing hands, folding laundry, drying hair, or walking to the office.

While breath work can seem a bit boring at first, the benefits are well worth it. Many of us find we begin to look forward to a few minutes of quieting down an active mind.