In general, the breathing we do can be classified as optimum breathing or impaired breathing. Optimum breathing is the healthy way of breathing, which is taking breath through the nose keeping the mouth closed, slow, deep controlled, rhythmic, and relaxed breathing which will be quiet, using the diaphragm to its maximum capacity which helps in abdominal breathing.  In optimal breathing, the chest will be expanding in all directions. We take around 12–16 breaths per minute when breathing at an optimal level, out of which we inhale for 2–3 seconds, and exhale for 3–4 seconds, with a brief pause in between. When the air passes through the nose, it gets warmed, moistened and mixed with nitric oxide which is produced in the sinus cavities, that protects the body from pathogens. 

If the breathing is impaired, it will be breathing mostly through the mouth – shallow, rapid, irregular, short and noisy. In impaired breathing, it will use only the upper part of the chest. Incorrect respiration reduces our ability to utilise the oxygen we inhale effectively. To manage the reduced quality of oxygen available, there will be an increase in the quantity, which leads to rapid shallow breathing. As the delivery of oxygen is reduced, it leads to the deficient production of energy in the cells, resulting in tiredness. Mouth breathing also leads to deformity in the shape of the mouth, which will become more of an ‘inverted V’ shape than a healthy ‘inverted U’ shape. This change in the shape will reduce the nasal cavity space further and also result in snoring and sleep apnea.  
 
The yogic way of doing optimum breathing is termed ‘Pranayama’. Pranayama includes the four aspects of breathing, such as Puraka (inhalation), Rechaka (exhalation), Anthar Kumbhaka (internal breath retention), and Behir Kumbhaka  (external breath retention).

What does science say about breathing? (scientific benefits of breathwork)

Studies on the health benefits of Pranayama yogic practice show a significant effect on patients with cardiac diseases, bronchial asthma, high blood pressure, anxiety-related disorders, and chronic fatigue syndrome. In patients with bronchial asthma, the practise of yogic breathing shows a reduction in the frequency of attacks, severity, and medication requirements, and improved quality of life. In cancer patients, yogic breathing practices improve the quality of life with improvement in areas of emotions, fatigue, sleep, and anxiety. Reduction in anxiety has also been observed in patients with cardiovascular diseases. In patients with hypertension, both systolic and diastolic blood pressure were shown to have a significant reduction with Pranayama practices. Recent studies suggest that yogic breathing training can help improve your mood, and lower stress hormones through improvements in autonomic nerve functions. 

With the help of breathing techniques, we can cope with stress, and panic. What other issues can be addressed? 

Our breathing pattern is largely influenced by breath and vice versa. Fast and shallow breathing activates the sympathetic nervous system, which stimulates the fight or flight response (stress) in the body. On the other hand, slow and deep breathing is associated with rest and healing and is governed by the parasympathetic nervous system. In this way, breath acts as the most effective way to influence the state of your mind. So, training oneself to do mindful, conscious breathing is the best way to remain calm and stress-free.

What are some examples of simple practices?

Yogic breathing  

In a sitting posture, keep the back, head, and neck straight, then take deep and slow breaths through the nose, keeping the eyes and mouth gently closed.  

Inhalation moves the abdomen out as if the air is getting filled in the stomach, on complete breathing, keep the breath in for 3 to 4 seconds and breathe out slowly through the nose, taking the abdomen in, as much as possible.  

After practising a few rounds of abdominal breathing (minimum 3 rounds), shift to chest breathing, by expanding the chest to all directions during inhalation. While taking the breath in, move the ribs and muscles connected to the ribs in outward and upward directions. On complete inhalation, hold the breath in for 3 to 4 seconds and breathe out slowly through the nose, relaxing the chest, with a downward and inward movement of the ribs and muscles.  

After chest breathing for a minimum of 3 rounds switch to shoulder breathing, by moving the shoulders and clavicle upwards with inhalation and downwards with exhalation. Practise shoulder breathing for 3 rounds then move to complete breathing, in which inhalation expands the abdomen first, then the chest, and finally moves the shoulders upwards. On completion of inhalation, hold the breath in for 3 to 5 seconds, then exhale slowly through the nose, first by moving the shoulders down, then relaxing the chest and finally taking the abdomen inwards. Practise shoulder breathing to one’s maximum capacity, without overstraining. End the practice by coming back to normal breathing with awareness in the process. The mouth should be closed throughout, and breathing should be slow, deep, complete, controlled, rhythmic, and relaxed.  

Alternate Nostril Breathing (Nadi Suddhi Pranayama)

Sit in any comfortable position, keeping the back, head, and neck straight. Use your right hand to make the Pranayama mudra. Keep the ring finger on your left nostril and the thumb on your right nostril. Close the right and open the left nostril and start inhaling through the left. After a complete inhalation through your left, close the left open the right and exhale. 

After complete exhalation, inhale through the right, close the right, open the left and exhale completely. This makes one round of Nadi Sudhi Pranayama. Repeat this for a minimum of 6 rounds, or till you feel tired or exhausted. Make sure that your inhalation and exhalation are slow, deep, completely controlled, and rhythmic with complete awareness. Make sure that your breath is gentle, without any sound force or pressure. Use your abdomen, chest, and then shoulder, when you inhale; and relax your shoulder, chest, and then abdomen while you exhale. Practise every inhalation and exhalation with complete awareness. Don’t let your mind wander. If it does wander, bring the awareness back to your breathing. You may stop the practice after the completion of 6 rounds, or when you feel tired or exhausted. Stop the practice, bring the hand down to your knees, but continue the awareness in breathing. Be with it, follow the pattern of your breath. Bring your awareness to your inner self. Be still for a minute, don’t move your body or mind. Get connected to your inner consciousness.  

Disclaimer

The sole purpose of this article is to provide information about naturopathy. This information is not intended for use in the diagnosis, treatment, cure or prevention of any disease. If you have an acute or chronic health concern, please consult a naturopathy doctor who can fully assess your needs and address them effectively.