Breathing

 

 

 

 

 

 

 

 

 

 

 

 

 

Breathing

We breathe an average of 12 to 18 breaths per minute. We usually don't even think about it, not even whether we are doing chest or abdominal breathing or a combination of both. It is usually a combination of both, but what are the differences between the two techniques and are there any advantages?

With chest breathing, the ribcage expands and the ribs enlarge the lung cavity, creating negative pressure and allowing air to flow into the lungs. During abdominal breathing, the diaphragm contracts, which enlarges the chest cavity and also creates negative pressure. Abdominal breathing is usually used unconsciously when a person is relaxed, for example when sitting or sleeping. Abdominal breathing has many advantages: it is healthier because less energy is required, blood pressure is lowered, digestion is improved and oxygen consumption and heart rate are reduced. This makes abdominal breathing an effective remedy for anxiety and asthma symptoms, stressful situations, high blood pressure and migraines.

A distinction is made not only between chest and abdominal breathing, but also whether you breathe through your mouth or nose. Nasal breathing is considered healthier because it activates abdominal breathing and purifies the inhaled air. Breathing through the mouth over a long period of time can lead to poor concentration, mood swings and deformation of the jaw.

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Breathe consciously

And if you would like to try out conscious breathing, you can do so with this video:

Mindful breathing

You're probably wondering how you can breathe mindfully and what the benefits are. The breath is a central component of mindfulness teaching. Here, you let go of something with every breath by breathing out the air you have inhaled. You should become aware that you are breathing and "welcome" the breath in the exercises, but also say goodbye to it again. You personalize your breath. The difficulty is not in breathing - you are a pro at that. However, not digressing is not that easy. Even if you have a thought that distracts you from your breath, you should acknowledge this and slowly return to your breath. You are not at the mercy of your thoughts. Simply refocus on how the air flows in through your nose, how your chest rises and how the breath leaves your body again. Pay attention to where in your body you feel your breath the most: in your nose? In the chest? Or somewhere else? Try it out!

This is how it works: We recommend guided mindfulness exercises. For example, TK offers various breathing exercises with or without musical accompaniment. You can choose between different methods: Counting breaths, breathing with a word or observing your breath. With the help of a guided exercise, you can concentrate better on your breathing and don't have to think about how to do it during the exercise. Apps, books or podcasts can also help you - just take a look at our tips for good options. For those who want to try it without instructions, here is a brief introduction:

First, sit in a comfortable position. It doesn't have to be cross-legged or any other meditation position - you should feel comfortable. Notice the space you are in. When you are ready, close your eyes. Become aware of the fact that you are breathing. Feel your breath as it flows through your nose into your body. Follow the breath along your body. You may feel it more strongly in one part of your body. Become aware of this fact. If a thought makes you wander off, become aware of this fact too. Let the thought go and turn back to your breath. Welcome it with every inhalation. Say goodbye to it every time you breathe out. With this breath. And with this breath. When you are ready, return to the here and now. Take mindful breathing into your everyday life and praise yourself for taking the time to breathe consciously.

What is the study situation?

Negative moods such as stress, anxiety and depression lead to activity of the sympathetic nervous system (increased performance of the organism), deep and slow breathing counteracts this and leads to parasympathetic activity (Brown & Gerbag, 2005). The parasympathetic nervous system is referred to as the rest or recovery nerve as it serves the metabolism and recovery and is responsible for building up the body's own reserves. The study examined two forms of breathing:
Pranayama (breathing exercises from yoga): leads to stress reduction, less anxiety and depression, improves mood, provides energy. also effective: Sudarshan Kriya Yogic breathing

Paper: Brown & Gerbarg, 2009

Deep, slow breathing has an influence on the subjective experience of stress and decision-making.

Paper: De Couck, Caers, Musch, Fliegauf, Giangreco & Gidron, 2019

The deep breathing technique (relaxation technique) has a stress-reducing effect on students (intervention (N=19) and control group (N=19)): The intervention group had 10 anti-stress sessions once a week of 90 min each, whereas the control group also had 10 sessions once a week of 90 min each, but without any treatment.

  • Effective improvement in subjective mood
  • Effective improvement in the subjective experience of stress
  • Positive influence on heart rate (via salivary cortisol)
  • Influence on salivary cortisol levels

Paper: De Couck, Caers, Misch, Fliegauf, Giangreco & Gidron, 2019

Brown, R.P. & P.L. Gerbarg. 2005. Sudarshan Kriya Yoga Breathing in the treatment of stress, anxiety, and depression: Part I - Neurophysiological model. J. Altern. Complement. Med. 11: 189- 201.

E.C. (2020, January 10). 12 amazing facts about the lungs. Elsevier. https://www.elsevier.com/de-de/connect/pflege/zahlen-zur-lunge

Schneider, L. (2019). The power of breathing techniques: Breathing exercises for more fitness, health and relaxation (1st ed.). Independently published.

Varvogli, L. & Darviri, C. (2011). Stress Management Techniques: evidence-based procedures that reduce stress and promote health. Health Science Journal, 5(2), 74-89. www.hsj.gr/medicine/stress-management-techniques-evidencebased-procedures-that-reduce-stress-and-promote-health.pdf