Conscious breathing

Conscious breathing encompasses techniques directing awareness toward the breathing process, serving purposes from improving respiration to building mindfulness. In martial arts like tai chi and qigong, breathing exercises are said to strengthen diaphragm muscles and protect organs, with reverse breathing being a common method. Meditation traditions, including yoga and Buddhist meditation, emphasize breath control. Yoga's pranayama is believed by practitioners to elevate life energies, while Buddhist vipassanā uses anapanasati for mindfulness of breathing.

In music, circular breathing enables wind instrument players to produce a continuous tone. Singers, too, rely on breath control through consciously managed breathing stages. The Buteyko method in physical therapy focuses on breathing exercises for conditions like asthma, emphasizing nasal breathing and relaxation. In psychology, Integrative Breathing combines various techniques to address specific needs, particularly in cases of drug abuse disorders and post-traumatic stress disorder.

New Age breathwork practices, like Holotropic Breathwork and Rebirthing-breathwork, developed in the late 1960s and 1970s, use deepened breathing for accessing altered states of consciousness and purging repressed memories. However, the medical community questions the efficacy of some methods, such as the Buteyko method, due to limited evidence supporting their claims.

In martial arts

In tai chi, anaerobic exercise is combined with breathing exercises to strengthen the diaphragm muscles, improve posture and make better use of the body's qi . ^[1]

In qigong, reverse breathing is a breathing technique which consists of contracting the abdomin and expanding the thoracic cage while breathing in through the nose and then gently compressing it while exhaling through the mouth, which is the opposite of what an abdomen would do during natural, diaphragmic instinctive breathing. ^[2] The technique is also widely practiced in a number of martial arts. Some notable ones include Chinese systems such as baguazhang, tai chi and other styles of kung fu. Reverse breathing is believed to activate healing and protective qi as the practitioner is consciously controlling the breath in a way opposite to normal breathing. By expanding the abdomen while delivering some technique (e.g. punch), the martial artists also protect the inner organs from any received counterattack. ^[3]

In meditation

Different forms of meditation and yoga advocate various breathing methods. In yoga these methods are called pranayama. ^[1] In yoga, breath is associated with prana, thus, pranayama is a means to elevate the prana-shakti , or life energies. Pranayama is described in Hindu texts such as the Bhagavad Gita and the Yoga Sutras of Patanjali . Methods include prolonging the in- and outbreaths, holding pauses on the in- or outbreath or both, alternate nostril breathing, and breathing with the glottis slightly engaged. Later in Hatha yoga texts, it meant the complete suspension of breathing. The pranayama practices in modern yoga as exercise are unlike those of the Hatha yoga tradition.

In Buddhism, vipassanā focuses on breathing in and around the nose to calm the mind using anapanasati , ^[4] a form of Buddhist meditation meaning "mindfulness of breath" was first introduced by Buddha. ^[1]

In music

In music, some wind instrument players use a technique called circular breathing, a technique used by players of some wind instruments to produce a continuous tone without interruption. It is accomplished by inhaling through the nose while simultaneously pushing air out through the mouth using air stored in the cheeks. The technique was developed independently by several cultures and is used for many traditional wind instruments. ^[5]

Singers also rely on breath control. Natural breathing has three stages: a breathing-in period, breathing out period, and a resting or recovery period; these stages are not usually consciously controlled. Within singing, there are four stages of breathing: a breathing-in period (inhalation); a setting up controls period (suspension); a controlled exhalation period (phonation); and a recovery period.

These stages must be under conscious control by the singer until they become conditioned reflexes. Many singers abandon conscious controls before their reflexes are fully conditioned which ultimately leads to chronic vocal problems. ^[6]

In physical therapy

The Buteyko method is a form of complementary or alternative physical therapy that proposes the use of breathing exercises primarily as a treatment for asthma and other respiratory conditions. ^[7] It focuses on nasal breathing, relaxation and reduced breathing. These techniques provide the lungs with more NO and thus dilate the airways and should prevent the excessive exhalation of CO₂ and thus improve oxygen metabolism. Advocates of the Buteyko method say that it can alleviate symptoms and reliance on medication for patients with asthma, chronic obstructive pulmonary disease (COPD), and chronic hyperventilation. The medical community questions these claims, given limited and inadequate evidence supporting the theory and efficacy of the method. ^{[7] [8]}

In psychology and psychotherapy

In psychology, "Integrative Breathing" combines specific benefits of various schools of conscious breathing according to the needs of clients. ^{[9] [10]} Research considers drug abuse disorders, ^[11] post traumatic stress disorder, ^[12] alcoholism and smoking. ^[13]

Coherent breathing is a method that involves breathing at the rate of five breaths per minute with equal periods of inhalation and exhalation and conscious relaxation of anatomical zones. ^{[14] [15]}

New Age breathwork

Main article: Breathwork (New Age)

Several forms of breathwork developed in the late 1960s and early 1970s are considered New Age practices. Holotropic Breathwork was developed by Stanislav Grof in the 1960s. It uses deepened breathing to allow access to non-ordinary states of consciousness. ^[16] Rebirthing-breathwork was developed by Leonard Orr in the 1970s. It uses conscious breathing to purge repressed birth memories and traumatic childhood memories. ^[17]

Studies on conscious breathing

Some cultures have used breathing techniques for years to increase brain function and calm emotions. ^[18] There is little to know about the connection between breathing and the effect it has on the parasympathetic nervous system, but some studies have contributed to some of that knowledge; one study done on mice from the Stanford School of Medicine included the removal of neurons from the medulla oblongata, which has a direct connection to the locus coeruleus and is responsible for breathing rhythms. The locus coeruleus has connections that influence arousal. Removing the neurons did not affect the breathing of the mice, but it did increase the calm state of the mice. This seemed to show a stronger correlation between breathing and emotion. ^[19] Other studies have tried to understand the science behind pranayama, a yoga technique that involves slow, controlled breathing. Such breathing has been shown to decrease the heart rate blood pressure and increase activity in the parasympathetic nervous system, which reverses arousal states and calms down the individual. Researchers theorize that slow, controlled breathing resets the autonomic nervous system. ^[20] Still, little is known about the connection between breathing and emotions; however, using proper breathing techniques could be helpful in countless stressful situations, such as taking tests for school. ^[21]

See also

• Control of ventilation  – Breathing control
• Tummo  – Vajrayana meditation practice
• Xingqi  – Chinese breath-control techniques

References

1. Swami Saradananda (2009). The Power of Breath: The Art of Breathing Well for Harmony, Happiness, and Health. Watkins Media. ISBN   978-1-84483-798-4.
2. "The Effects of Reverse Breathing". LIVESTRONG.COM. Retrieved 2019-02-24.^{[ unreliable source? ]}
3. Lewis, D. (2006). The Tao of Natural Breathing: For Health, Well-Being, and Inner Growth. Shambhala. ISBN   978-1930485143.
4. Hart, William (1987). The art of living : Vipassana meditation as taught by S.N. Goenka (1st ed.). San Francisco: Harper & Row. ISBN   978-1-928706-73-1. OCLC   778448192.
5. "What is Circular Breathing? (with pictures)". Musical Expert. Retrieved Aug 27, 2022.
6. Sundberg, Johan (January–February 1993). "Breathing behavior during singing" (PDF). The NATS Journal. 49: 2–9, 49–51. ISSN   0884-8106. OCLC   16072337. Archived (PDF) from the original on 29 May 2019.
7. Baggoley C (2015). "Review of the Australian Government Rebate on Natural Therapies for Private Health Insurance" (PDF). Australian Government – Department of Health. Archived from the original (PDF) on 26 June 2016. Retrieved 12 December 2015.
8. Scottish Intercollegiate Guidelines Network (2014). "British guideline on the management of asthma". Thorax (Practice guideline). 69 (Suppl 1): 1–192. PMID   25323740.
9. Ehrmann, Wilfried (2004). Handbuch der Atemtherapie. Ahlerstedt. ISBN   978-3-88755-050-9. OCLC   238421972.
10. Platteel-Deur, Tilke (2014). The Art of Integrative Therapy Healing the Past on a Soul Level. München. ISBN   978-3-7368-1993-1. OCLC   946133875.
11. Brewerton, Timothy D.; Eyerman, James E.; Cappetta, Pamela; Mithoefer, Michael C. (2011). "Long-Term Abstinence Following Holotropic Breathwork as Adjunctive Treatment of Substance Use Disorders and Related Psychiatric Comorbidity". International Journal of Mental Health and Addiction. 10 (3): 453–459. doi:10.1007/s11469-011-9352-3. S2CID   32003053.
12. Descilo, T; Vedamurtachar, A; Gerbarg, PL; Nagaraja, D; Gangadhar, BN; Damodaran, B; Adelson, B; Braslow, LH; Marcus, S; Brown, RP (2010). "Effects of a yoga breath intervention alone and in combination with an exposure therapy for post-traumatic stress disorder and depression in survivors of the 2004 South-East Asia tsunami". Acta Psychiatr Scand . 121 (4): 289–300. doi:10.1111/j.1600-0447.2009.01466.x. PMID   19694633. S2CID   6209543.
13. McClernon, F.Joseph; Westman, Eric C.; Rose, Jed E. (2004-06-01). "The effects of controlled deep breathing on smoking withdrawal symptoms in dependent smokers". Addictive Behaviors. 29 (4): 765–772. doi:10.1016/j.addbeh.2004.02.005. ISSN   0306-4603. PMID   15135559.
14. Ehrmann, Wilfried (2017). Coherent Breathing Aligning Breath and Heart. tao.de. Bielefeld. ISBN   978-3-96051-539-5. OCLC   974494732.
15. Fincham, G. W.; Strauss, C.; Cavanagh, K. (2023). "Effect of coherent breathing on mental health and wellbeing: a randomised placebo-controlled trial". Scientific Reports. 13 (1): 22141. Bibcode:2023NatSR..1322141F. doi:10.1038/s41598-023-49279-8. PMC   10719279 . PMID   38092805.
16. Grof, Stanislav (2010). Holotropic breathwork : a new approach to self-exploration and therapy. Christina Grof. Albany: State University of New York Press. ISBN   978-1-4416-6961-2. OCLC   658062355.
17. Orr, Leonard (2007). Rebirthing in the new age. Sondra Ray (3rd ed.). Victoria, B.C.: Trafford. ISBN   978-1-4251-1416-9. OCLC   191934795.
18. "Can you breathe your way to health, happiness and a psychedelic trip?". The Guardian. Retrieved 2024-04-27.
19. "Breathing to inspire and arouse". Science. Retrieved 2024-04-27.
20. Jerath, Ravinder; Edry, John W.; Barnes, Vernon A.; Jerath, Vandna (2006). "Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system". Medical Hypothesis. 67 (3): 566–567. doi:10.1016/j.mehy.2006.02.042. PMID   16624497 . Retrieved 2024-04-27.
21. "Mindfulness and breathing techniques for exam stress".

Further reading

• Aideyan, B.; Martin, G. C.; Beeson, E. T. (2020). "A Practitioner's Guide to Breathwork in Clinical Mental Health Counseling". Journal of Mental Health Counseling. 42 (1): 78–94. doi:10.17744/mehc.42.1.06. S2CID   214524894.
• Alderman, Lesley (November 9, 2016). "Breathe. Exhale. Repeat: The Benefits of Controlled Breathing". The New York Times . Retrieved 2018-12-06.
• Banushi, B.; et al. (2023). "Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review". Brain Sciences. 13 (2)): 256. doi: 10.3390/brainsci13020256 . PMC   9954474 . PMID   36831799.
• Blazek, D.; et al. (2021). "The effect of breathing technique on sticking region during maximal bench press". Biology of Sport. 38 (3): 445–450. doi:10.5114/biolsport.2021.100362. PMC   8329978 . PMID   34475625.
• Chia, Mantak (2006). Iron Shirt Chi Kung. Inner Traditions/Bear. ISBN   978-1594771040.
• Farhi, D. (1996). The Breathing Book: Good Health and Vitality Through Essential Breath Work. Henry Holt and Company. ISBN   978-0805042979.
• Fincham, G. W.; et al. (2023). "Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials". Scientific Reports. 12 (1): 432. Bibcode:2023NatSR..13..432F. doi:10.1038/s41598-022-27247-y. PMC   9828383 . PMID   36624160.
• Frantzis, B. K. (2006). Opening the Energy Gates of Your Body: Qigong for Lifelong Health. North Atlantic Books. ISBN   978-1583941461.
• Horwood, G. (2008). Tai Chi Chuan and the Code of Life: Revealing the Deeper Mysteries of China's Ancient Art for Health and Harmony. Jessica Kingsley Publishers. ISBN   978-1848190016.
• Johnson, W. (2019). Breathing as Spiritual Practice: Experiencing the Presence of God. Inner Traditions/Bear. ISBN   978-1-62055-687-0.
• Nestor, J. (2020). Breath: The New Science of a Lost Art . Penguin Publishing Group. ISBN   978-0-7352-1363-0.
• Peng, T.; et al. (2015). "Mechanics of circular breathing in wind musicians using cine magnetic resonance imaging techniques". Laryngoscope. 125 (2): 412–418. doi:10.1002/lary.24928. PMID   25234541. S2CID   206202197.
• Platte, S. L.; et al. (2024). "Breathing with the Conductor? A Prospective, Quasi-Experimental Exploration of Breathing Habits in Choral Singers". Journal of Voice. 38 (1): 152–160. doi:10.1016/j.jvoice.2021.07.020. PMID   34551860. S2CID   237608913.
• Rosenberg, L. (2004). Breath by Breath: The Liberating Practice of Insight Meditation. Shambhala. ISBN   978-1-59030-136-4.
• Young, J. S.; Cashwell, C. S.; Giordano, A. L. (2010). "Breathwork as a Therapeutic Modality: An Overview for Counselors". Counseling and Values. 55 (1): 113–125. doi:10.1002/j.2161-007X.2010.tb00025.x.
• Zaccaro, Andrea; et al. (2018). "How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing". Frontiers in Human Neuroscience. 12: 353. doi: 10.3389/fnhum.2018.00353 . PMC   6137615 . PMID   30245619.