Just Breathe: The Power of Breathing

reath, the foundation of our lives and yet how often do we really think about it? A process so automatic and essential for survival, however is there more that we can tap into?

The Art of Lung Mastery

I know what you might be thinking, "Breathing? That's for the tie-dye, go spend days in the middle of the desert, namaste crowd." But hold on, don't let the smell of Patchouli detour you because controlled breathing can be a powerful tool in making real change in your life. All it takes is deeply breathing and exhaling slowly while you feel the tension melt away.

Let's Get Down To The Facts

Controlled breathing involves taking conscious control of your breath, rather than allowing it to happen automatically. This can involve techniques such as deep breathing, slow breathing, and breath retention. The idea behind controlled breathing is to regulate the body's physiological responses, such as heart rate and blood pressure, by altering the way we breathe.

One of the most impressive examples of this is Wim Hof (The "Iceman"), who has developed a method that combines breathing exercises with cold exposure and meditation. Hof claims that his method can help people to overcome illnesses and achieve incredible feats, such as running a marathon in the Arctic Circle wearing only shorts and his shoes.

According to the Science, because as we know that is what makes it "legitimate", has shown that controlled breathing technique can have real benefits for your mind and body. For example, one study found that people who practiced the Wim Hof Method had increased levels of adrenaline and noradrenaline in their blood, as well as decreased levels of the stress hormone cortisol. This suggests that the method may help to reduce stress and boost the immune system. [1]

"I See Pride, I See Power"

Controlled breathing has a range of health other benefits that are accessible to everyone. Here are some of the most notable benefits:

1. Reduced Stress: Controlled breathing has been shown to activate the parasympathetic nervous system, which helps to reduce stress and promote relaxation.
2. Improved Focus: By focusing on your breath, you can improve your ability to concentrate and stay present in the moment.
3. Increased Energy: Controlled breathing can help to increase oxygenation of the body, which can lead to improved energy levels.
4. Better Sleep: Controlled breathing techniques can be helpful in improving sleep quality and reducing insomnia.
5. Lower Blood Pressure: Slow, deep breathing has been shown to lower blood pressure and reduce the risk of heart disease.
6. Digestion: The connection between breathing and digestion is often overlooked, but studies have shown that deep, diaphragmatic breathing can activate the parasympathetic nervous system, which promotes relaxation and helps to stimulate the digestive process. The "rest and digest" response.

A study published in the Journal of Neurogastroenterology and Motility found that diaphragmatic breathing can improve the symptoms of functional dyspepsia, a common digestive disorder that causes discomfort and pain in the upper abdomen. The study found that diaphragmatic breathing helped to reduce bloating, nausea, and abdominal pain, and improved overall quality of life in patients with functional dyspepsia. [2] It's important to note that controlled breathing is generally safe for most men, but it's always a good idea to consult with a healthcare provider before beginning any new wellness practice. Additionally, starting with shorter, less intense breathing exercises and gradually increasing over time is recommended.

When you own your breath, nobody can steal your peace.

How amazing is it, that such power is in our design that we can simply breath allowing us to influence the inner functions of our body.

So, whether you're an athlete, a busy professional, or just someone who just got owned in Call of Duty by a 10 year old and are looking for a little extra calm, give controlled breathing a try. You might be surprised at how much it can change your life.

Challenge:

Commit to setting time aside daily to doing a breathing exercise. See the Objective(s) for ideas.

Objective(s):

1. Take time to step back throughout the day and/or during times of exercise to see how many times you take a breath within 60 seconds.
2. Find a controlled breathing exercise and introduce that as apart of your morning and evening routine.
3. Download a breathing app, such as Othership, Calm, or Breath: Relax & Focus to aid your routine.
4. Try different breathing techniques. Check out this website for examples.
5. Check out the Wim Hof Method.