Better breathing

Working in wellness and as a physio in the area of acute respiratory, I was all about the 'deep' breathing...or taking 'big' breaths. Recently I underwent some professional development courses in breathing re-training and let me tell you what I learnt changed the way I will live and treat from now on!
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First up, what is breathing re-training? It is based in physiology. Basically, it is the process of training the respiratory centre in the brain to 'normalise' the rate and volume of breaths taken. In doing this it will effect your blood chemistry because breathing is closely associated with the pH of blood. It has everything to do with the balance of carbon dioxide and oxygen and the way the body compensates for keeping this balance. (Note: I put ' ' around 'normalise' because everyone is different with different medical histories/lifestyle factors that can affect the end result. However, the process will still move you closer to 'normal'. **It is for this reason that you shouldn't adjust your breathing without the guidance of a breath educator who knows your whole medical picture.

Secondly, what is normal physiological breathing? When I went to university we got taught a normal breathing rate for an adult was between 12-20 breaths per minute with a volume of air per breath dependent upon your body size. For example, someone my size would have a tidal volume of 500mls per breath. This volume would also change depending on whether you are sneezing, coughing, sighing, yawning etc. 

What I learned through Tess Graham's courses was that 40years ago normal was 8-12 breaths per minute. A comparison of the difference could be depicted in what breathing looks like during a panic attack with the paper bag vs when the person has calmed themselves down. Think about the symptoms associated with breathing that fast and big. 

If humans have been around for 100s of 1000s of years why would the physiology (the chemical and physical makeup have changed so much?) Ms Graham hypothesised that it was the change in lifestyle. We live more fast paced lives and stress is at an all time high, juggling all the different areas of modern life. Plus, our diets. Yes food has an impact on breathing. Now I am not a dietician or nutritionist, just a physio and breath educator, so all I will say is that complex carbohydrates can increase your breathing rate too. 
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So what does correct breathing look like? --->​

Breathing re-training is intrinsically safe when performed without ANY discomfort. However, because breathing is so closely linked with this inherent balance in our bodies. Changing your breathing without supervision or too quickly can result in a healing response whereby you may feel more emotional, have changes in your gastro-intestinal function among other symptoms.

Think you may be over breathing?
(**Think about the following question during exercise and/or sleeping not just during resting breathing...)

• Can you hear your breathing? 
• Do you mouth breath?
• Do you breath with your upper chest?
• Are your breaths irregular eg) frequent sighs, yawns, snorts, coughs, breath holds

Curious to start your own breath re-training? Well to celebrate a year since Zephyr Movement opened its doors! You can receive 10% off any breath re-training initial consult for the week starting Thursday 23rd July (because Thursdays are my favourite day!) ending Thursday 30th July!! Enquire here to claim :)

Enjoy your day and nurture your lungs by simply breathing a little more gently from now on.