Breathing: our Health and Well-being Superpower!

Breathing: our Health Ally!

We all know that breathing is essential to life. An automatic process, it begins with the inhalation of oxygen-rich air through the nose or mouth. The air then passes through the respiratory tract into the lungs, where a crucial gas exchange with carbon dioxide takes place. Exhalation then releases the carbon dioxide from the body.

In addition to oxygenating our bodies and brains to enable us to function, breathing also acts as our body's first major cleansing system. Breathing in brings in new air, while breathing out empties out old air and toxins. Around 70% of metabolic waste is eliminated by deep breathing. But the impact of breathing goes far beyond its simple physiological function. It has a positive influence on our physical, mental and emotional health, especially when it's deep.

Here are the many benefits of deep breathing:

• Stress and anxiety reduction: Deep breathing stimulates the parasympathetic nervous system, promoting relaxation and reducing levels of cortisol, the stress hormone. We can learn to better manage stressful situations and reduce the physiological responses associated with stress.
• Better concentration: Breathing deeply and fully improves mental clarity, as it reduces mental chatter.
• Increased oxygenation: Deep breathing fills the lungs more completely, increasing the supply of oxygen to the body. This can improve blood circulation and promote better organ function.
• Reduction of muscular tension: By promoting relaxation, it helps release muscular tension, particularly in the neck, shoulders and back.
• Support for cardiovascular health: Breathing deeply can help lower blood pressure and reduce the load on the heart, promoting better heart health.
• Stimulation of the lymphatic system: Deep breathing sets the lymphatic system in motion, helping to eliminate toxins and strengthen the immune system.
• Improved digestion: Deep, regular breathing relaxes the digestive system, improving digestion and nutrient absorption.
• Improved posture: It promotes greater engagement of the diaphragm and abdominal muscles, helping to strengthen the core of the body, stabilize the spine and encourage a straighter, more natural posture.
• Improved sleep quality: Breathing deeply before bed helps to relax the body and promote deeper, more restful sleep.
• Emotional regulation: Breathing helps regulate emotions by promoting mental clarity and reducing emotional reactivity.

Conscious Breathing to Avoid Bad Breathing

When we're under pressure, our breathing naturally tends to accelerate and decrease in amplitude. This reaction is part of our body's normal biological process, which activates the automatic "fight or flight response" to danger. It can therefore be useful in certain dangerous situations, but can also be counterproductive if activated in situations not requiring such a physiological reaction to save us. If we suffer from stress on a regular basis, our breathing tends to become weak and constricted out of habit, causing permanent tension in our bodies and reinforcing our state of stress.

Unfortunately, our current lifestyles have made this way of breathing very common. As our breathing is automatic, we forget about it most of the time, and therefore don't use it to our full advantage. If we don't make a conscious effort to breathe deeply, our breathing tends to remain shorter and more jerky. It is therefore useful for our well-being and health to become aware of our breathing and practice it in the way that is most optimal for us.

Breathing in Sophrology: a Key Element of Transformation

Breathing is widely used in sophrology as a powerful tool for transforming our inner states. Not only does it enable us to relax, it also allows us to naturally lower our level of consciousness and access the individual resources we wish to work on.

Breathing enables us to connect with our bodies, to reclaim our sensations and our state of being. Breathing is also beneficial in that it enables us to connect more strongly with the present moment and anchor ourselves. It also enables us to reprogram our mind or stimulate our vitality.

The Different Types of Breathing

Diaphragmatic breathing

Diaphragmatic breathing, often called abdominal or belly breathing, involves activating the diaphragm, a muscle located between the chest and abdomen, for deep, calming breathing. This way of breathing is natural from birth, but we lose the habit as we grow older.

As we inhale, the diaphragm contracts and sinks downwards. As it contracts, it creates more space in the rib cage, allowing the lungs to expand. This draws air into the lungs. At the same time, the muscles between the ribs contract to help expand the rib cage, enabling deeper inspiration. As the diaphragm descends, the space inside the thoracic cavity increases. This creates a negative pressure inside the lungs, allowing oxygen-rich outside air to naturally enter the airways and fill the lungs.

During exhalation, the diaphragm relaxes and returns to its original dome-shaped position. As it relaxes, it pushes stale, carbon-dioxide-rich air out of the lungs. The intercostal muscles also relax, allowing the ribcage to return to its normal size.

Chest breathing

In contrast, thoracic breathing, also called chest breathing, primarily involves the expansion and contraction of the ribcage to breathe. Although thoracic breathing may be less effective in delivering all the benefits of deep breathing, as it is more superficial, it nevertheless activates vitality and energy flows in the body, increasing dynamism, alertness and attention.

Chest breathing is also often more accessible in situations where rapid breathing is required, such as during intense physical effort or a sudden surge of stress. It can also be useful in certain activities, such as singing. It's important to note that when we breathe exclusively through the upper body, this can contribute to a state of chronic stress and increase muscular tension in the shoulders and neck.

Balanced breathing combines both chest and belly breathing. It is recommended, however, that you give priority to deep, complete breathing, using abdominal breathing as your primary method, to reap the maximum health benefits.

Three Tips for Learning How to Breathe Optimally

So? Breathing, a superpower? Yes ! And the good news is that we can all learn how to breathe properly again to enjoy all the benefits! All we need to do is to be more aware of our breathing.

1)    Breathe consciously

To begin, stop for 5 minutes during the day, place one hand on your chest and the other on your stomach. Close your eyes and just observe what happens. Become aware of your breath and its rhythm, and observe the transformations in your physical, mental and emotional state.

2)    Extend your exhalation

To deepen your breathing and reap all its benefits, make sure you fill your lungs with air and empty them completely. And to calm your nerves, remember to prolong the duration of your exhalation longer than your inhalation. Simple, but effective.

3)    Practice belly breathing

Learning and mastering belly breathing will require a little more concentration and regular practice, but it's still very accessible. Take 5 minutes to consciously breathe through your belly. You can put your hands on your belly and force the abdomen to inflate on inhalation and deflate on exhalation. At first, it's easiest to practice this lying down. Why not try it before you fall asleep? You'll find that breathing deeply calms you and helps you fall asleep. With practice, belly-breathing will become easier and you'll develop a new habit that's beneficial to your well-being.

Breathing is much more than just an innate, automatic bodily function: it has a major impact on our overall health and well-being. By consciously adopting deep, controlled breathing, we can not only improve many aspects of our physiology, but also calm our monkey mind and better manage our emotions.

So...let's breathe!