Breath — your life depends on it.
What is the very first thing you do upon entering this world, and the last thing before exiting?
If you answered, “Breathe”, you are correct.
Whether it’s WIM HOF style, Box breathing, Holotropic breathwork, or Nasal breathing; conscious breathing can create profound transformation and provide a multitude of health benefits from reduced stress and anxiety, improved sleep quality (more REM & deep sleep cycles) to better performance and efficiency in athletic endeavors.
WHAT IS BREATH?
Breath is the air taken into and expelled from the lungs. Through breathing oxygen, carbon dioxide is moved from the lungs to the appropriate tissues and cells via the blood, which is all orchestrated by many facets; the nasal cavity, pharynx, larynx, trachea, the bronchi and bronchioles.
This movement is vital for the function of many systems in the body to work effectively, particularly the Muscular and Nervous systems.
- For the muscles to work effectively, oxygen must be delivered through the connective transport (circulatory system) allowing blood to flow in the capillaries that run approximately parallel to the fibers (arteries) and by diffusion from the capillaries to surrounding muscle fibers (tissue) . During exercise or at rest, the oxygen in the body is used to break down glucose, creating fuel for your muscles – that is, adenosine triphosphate, or ATP. This molecule is the source of energy that keeps your entire body going at all times.
- For the nervous system to be regulated, deep and slow breathing is necessary for the nervous system to shift into a para-sympathetic state from a sympathetic state; where the body can properly rest and digest. This happens by way of the nervous system sending signals to the brain via the breath, that it is safe and therefore the body can soften and relax.
SYMPTOMS OF DYSFUNCTIONAL BREATHING
How optimally you are functioning may have to do with the quality of your breath…
- Do you wake up in the morning fatigued, even after a full night’s rest?
- When exercising, do you feel out of breath quickly?
- Are you dealing with tingling fingers and toes?
- When relating with your environment are you edgy and reactive?
These are just a few symptoms that may correlate to a lack of efficient blood flow due to poor breathing mechanics.
These poor breathing mechanics look like shallow breathing into the lungs creating a “fight or flight” response in the nervous system and also a lack of the ability to breath into the diaphragm which can keep you from properly oxygenating your internal organs; therefore keeping the functionality of many systems in the body from optimal health and flow.
BENEFITS OF CONSCIOUS BREATH
Building and understanding a practice around breath can guide you towards more optimal health.
- PHYSICALLY. Reduces blood pressure and increases circulation; therefore improving cardiovascular health, endurance and overall athletics performance. This is created by the increase of mitochondria or cellular energy by way of the production of ATP (adenosine triphosphate); allowing for greater strength output and more energy to perform physical tasks. Conscious breath is also good for general immunity – especially nasal breathing, which provides a filtration system that blocks the inhaling of bacterial and viral particles that make us sick. Breath also helps us slow down when it comes to our consumption of food aiding in better digestion.
- MENTALLY. “Breathing slowly and deeply stimulates a parasympathetic response while inhibiting sympathetic activity. Heart rate and blood pressure decrease and activity in the amygdala, the fear center of the brain, is reduced. Parasympathetic activation reduces activity in the worry center of brain and slows brainwave activity, promoting restorative sleep. In ADHD, it reduces anxiety and restlessness, while simultaneously activating parts of the brain responsible for attention and behavioral control”, states Konstantin Lukin via Psychology Today
- SPIRITUALLY. Feelings of expansiveness and a connectedness to something beyond yourself, often prompted by the spaciousness created in the body and the presence cultivated via the breath. In yogic traditions they believe that pranayama (breath) connects us with our “third eye” – “this is the inner eye of understanding, where we are looking from deep within, from the dimension of spirit. As we become familiar with our inner wisdom, then we will begin to live more naturally from this spiritual place,” says Aruna Ladva via The Guardian.
TYPES OF BREATH
There are many types of breath but truly two ways that affect the nervous system – either putting you into a parasympathetic or sympathetic state. Both of these states are valuable when done intentionally. One winds you up and the other winds you down.
SYMPATHETIC
This approach to breath can be for amping someone up in preparation for a stressful event where there needs to be focus, clarity and attention. Releasing emotional trauma and producing an ecstatic like state can also come from this style of breathing. Examples of these style of breathing are Wim Hof, Holotropic, and Somatic Breathwork.
PARASYMPATHETIC
If you are looking to bring more peace, ease and relaxation as well as improve sports performance and longevity, breathing that integrates the parasympathetic nervous system is the approach to take. Examples of these styles of breathing are Wrken, Diaphragmatic focused breath, nasal breathing (Oxygen Advantage).
WRKEN BREATH
Breath is a pivotal pillar of the Wrken practice and way of being. It is a simple, easy and effective way to manage stress and bring more peace into your life.
The Wrken style of breath is a very simple and slow inhale through the nose and a slow exhale out through the mouth. This specific breath allows for the nervous system to slow down to a parasympathetic state; to feel calm, relaxed and serene. When we breathe in this conscious and intentional way, not only does it regulate the nervous system but it allows us to be in a very responsive (as opposed to reactive) state when relating and navigating our internal and external environments. Helping you to feel centered, this breath allows you to relate with the world in a much more compassionate and empathetic manor. From this place of being, life has more “workability” in all areas and facets.
Whether it is Wim HOF-style breathing (sympathetic / yang) to get amped up for a big meeting or event, Wrken breath (parasympathetic / yin) for relaxation and stress relief, or nasal breathing/breath holds (a balance of yin and yang) to increase the capacity for strength and longevity; if we are to explore and live into what is possible for our health, our relationships, our work, we must bring conscious breath into our daily lives and practices.
RESOURCES FOR EXPLORING OPTIMAL BREATH
- Respire by Essential Oil Wizardry — “Respire is a potent respiratory blend with essences documented to have potent anti-viral properties to aid with opening the lungs.” (use code Seve10 for a 10% discount on any and all orders)
- Wrken Breath Playlist — Click play to get touched by intentional music curated to explore the breath.
- Wrken Ceremony — In our Wrken Ceremonies, we explore connection in this deeply felt experience, as well as movement and breath for optimal health and vitality.