There is growing evidence that supports the use of breathing exercises for a variety of different physical and mental health concerns. Breathing exercises, as defined by the National Institutes of Health are an active process involving conscious regulation of breathing (inhaling & exhaling). There are many different types of breathing exercises used to treat conditions such as anxiety, depression, stress, sleep, asthma, COPD, high blood pressure, and pregnancy (reducing pain during childbirth).

Research has shown that deep breathing exercises can influence physiological processes by decreasing the stress response by activating the parasympathetic nervous system (rest & digest, vs the sympathetic nervous system - fight or flight) and stimulating the release of certain hormones. (1)

Components of breathing exercises include changing the depth and/or rate of breathing, changing the way air is inhaled/exhaled (nostrils vs mouth), and controlling body parts (contract or relax stomach, fill back of lungs, close one nostril, etc).

In Yoga & other Eastern traditions, the mindful control of breath is referred to as Pranayama - a Sanskrit word that translates to “the stop/control” or “the rising/expansion” of the breath. (2) One review study showed a link between Pranayama exercises and lowered blood pressure in both short-term (single breathing exercise) & long-term (breathing exercise programs) cases. These exercises are most often slow-paced breathing & various practices of manipulating the nostrils during breathing. (3)

Fun facts!

• A breathing technique called Sudarshan Kriya Yoga (SKY) shown to treat stress-related conditions has been used to treat PTSD following mass disasters (4)

• After following a breathing exercise intervention 10 minutes a day for one month, two thirds of individuals with asthma reported reduced inhaler use (5)

• A randomized control trial of 250 pregnant women found that the group who received training & implemented breathing exercises during labour had lower pain scores and shorter labour durations than the group who did not receive training (6)

It is important before beginning any program to seek guidance and training from a qualified professional in order to implement it into your routine safely and correctly.

Diaphragmatic Breathing is a method that involves contracting the diaphragm - the large dome-shaped muscle at the base of the lungs that is the primary muscle of inspiration (the second most important muscles, next to the heart!). This technique may increase length & strength of the diaphragm, increase exhalation efficiency, and relax the autonomic nervous system. Diaphragmatic breath is sometimes also called ‘belly breathing’ because it involves fully engaging the stomach, abdominal muscles, and diaphragm when breathing.

The most basic diaphragmatic breathing practice involves inhaling through the nose and exhaling through the mouth. The basic procedure is as follows:

1. Sit or lay down in a comfortable position and relax your shoulders

2. Put one hand on your chest and one on your stomach

3. Breath in through your nose for about 3 seconds. You should experience the breathe coming through the nostrils into the abdomen, making the stomach expand (make sure the stomach moves outwards while the chest remains relatively still)

4. Purse your lips (as if to drink through a straw), gently press on the belly, and exhale slowly for about 3 seconds

5. Repeat several times for best results

Click HERE to read about Pranayama

Take care, in health

Molly, Registered Massage Therapist

References:

Brown, R. P., & Gerbarg, P. L. (2005b). Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression: Part I—neurophysiologic model. The Journal of Alternative and Complementary Medicine, 11(1), 189–201.

Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.

Brandani, J. Z., Mizuno, J., Ciolac, E. G., & Monteiro, H. L. (2017). The hypotensive effect of yoga’s breathing exercises: A systematic review. Complementary Therapies in Clinical Practice, 28, 38–46.

Brown, R. P., & Gerbarg, P. L. (2005a). Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression: Part II—clinical applications and guidelines. The Journal of Alternative and Complementary Medicine, 11(4), 711–717.

Karam, M., Kaur, B. P., & Baptist, A. P. (2016). A modified breathing exercise program for asthma is easy to perform and effective. Journal of Asthma, 54(2), 217–222.

Yuksel, H., Cayir, Y., Kosan, Z., & Tastan, K. (2017). Effectiveness of breathing exercises during the second stage of labor on labor pain and duration: a randomized controlled trial. Journal of Integrative Medicine, 15(6), 456–461.