I wrote this as a pre or after read for my yoga course last year. It focuses on the essence of breathing as a bodily function which has a paramount effect on the nervous system. You need to have some interest in anatomy and biology in order for this text to be relevant to you.
Breathing is a sign of being alive. People cannot live, eat, work and function normally and hold breath at the same time. The longest record of holding breath is 22 minutes[1], unachievable to most of us and unnecessary to even try. Mind you, 22 minutes would not be possible on the land, it is only in the water that our bodies launch an extra oxygen conservation mode which prolongs the ability to hold breath.
Breathing is among few functions in the body (in addition to swallowing and to some extent also blinking and bowel movement) which we can control but which is also autonomous and works even when we do not think about it. We do not need to think consciously about inhaling and exhaling – it just happens. And ’just’ is a complete understatement like also the myth about humans using only 10% of the brain’s capacity. Breathing is an intricate orchestration of many muscles in the body, not only the diaphragm – the primary organ of breathing. If breathing were an orchestra, the diaphragmC would be the conductor. But what is the conductor without a team of devoted and experienced musicians (read: organs/muscles)?
When we breathe in, we take in oxygen and nourish our blood with it, oxygen is transported to all organs via arteries and later capillaries. After carbon dioxide is dumped into the blood in capillaries, this venous blood is carried back towards our heart and lungs. In the lungs where the venous blood is taken, small air sacs called alveoli, formed of specialised cells, are responsible for exchanging carbon dioxide for oxygen.
The interesting thing with our lungs is that they normally function below their capacity – it is only during heavy exercising that we start testing the limits of how much and how quickly our lungs can exchange waste (carbon dioxide) for nourishment (oxygen). So if you do not give your lungs any exercise, they will loose their tone.
It is also important to remember that we have two cavities in the body – the thoracic – where the lungs are; and the abdominal where the stomach is located. Although we are sometimes told to breathe through the stomach in yoga classes, it does not actually happen as it is not possible. The abdominal cavity only changes shape, not volume, when we breathe (and do not eat). Only the thoracic cavity can change both shape and volume while breathing.
Why is this important to know in practicing yoga? Often teachers instruct and talk about breathing with the belly. Belly breathing will help to relax the abdominal muscles (obliques). But practicing too much belly breathing will not help to tone the muscles between the ribs called intercostals which are extremely important in creating more volume for the lungs. And you need to practice yoga safely and engage the uddiyana bandha – the abdominal lock which basically means activating your abdominal muscles around your navel. This will protect you from compensating in asanas like utkatasana (chair) or plank or anything requiring the joint effort of your core muscles. Otherwise you overwork the muscles of your back which end up being tight and discontent after a yoga class.
How and why is breathing important in yoga practice?
By knowing how our breathing system functions, we can use it more efficiently. In yoga, all practice – asanas or physical postures, meditation and other mental practice is always linked to breathing.
Breathing in a controlled way enables to steer other functions in body – heart rate and blood pressure, also the condition of muscles- Breathing is also the gateway to the parasympathetic nervous system – the intricate web of nerves wrapping and penetrating different organs in the body which can signal the body that it is time to relax. Even when the mind does not want to, with the help of breathing it is posible to calm down.
People in stress may find it hard to breathe deeply at first as all muscles around the thoracic cavity have tightened by the production of adrenaline and cortisol, the stress hormones which trigger the flight and fight response of the sympathetic nervous system.
Accessory muscles to breathing in addition to the diaphragm are Quadratus lumborium, Rectus abdominus, Rhomboids, Pectoralis minor, serratus anterior and posterior and sternocleidomastoid together with scalene muscles which lifts and opens the sternum, Lattisimus dorsi and trapezius which open the chest and intercostal muscles which either create more or less space b/w the ribs.
Should any of the abovementioned muscle groups be tight or malfunctioning, this decreases the lung capacity and does not let the respiration be efficient.
Breathing is also related to behavioural patterns and one way to learn about these patterns is to observe one’s breath.
What happens with your body and mind when you breathe slower and deeper?
– It increases oxygen saturation in cells
– It engages parasympathetic nerve system – the relaxed state of mind and body
– It increases the variability of heart-rate
– It increases mental focus
– It increases the activity of the brain waves (alpha) which facilitate focus and inner calm
Living a somewhat or an overly stressful life makes the sympathetic nervous system dominate over the parasympathetic. This means that there is very little mental and/or physical balance. By directing some awareness from your Facebook account or Instagram pictures to just breathing slow and deep at least 10 times during the day can you decrease the stress level. Try, it works.
Most importantly, I have realised that it is not the stress trigger that matters but my response to it. Think about your reaction at external stimuli in whatever form it is. And take a few slow and deep breaths.
[1] Fortunately the 22 min record owner Stig Severinsen has PhD in Medicine and lots of experience in swimming and diving so he knew what devils he was taming.