The Art of Breathing for Better Health and Digestion
Did you know that you breathe over 20,000 times in one day? That’s a huge number of opportunities to excel at it or muck it up.
Breathing, alongside water, is one of the two fundamental requirements for human life. In my opinion – these are often areas where most people could drastically improve!
In this post, I’ll delve into the art of better breathing for health (and digestion!). Alongside how breathing directly influences your body and why prioritizing it could be the first step towards better health. We’ll explore the how-to’s (biomechanics) of breathing and uncover common compensations people make when attempting to take a deep breath. It’s not as straightforward as it seems!
Firstly, let’s understand the connection between breathing and our nervous system. Managing our nervous system is key to achieving overall health and wellness.
When we’re overwhelmed or in a state of ‘fight or flight,’ aka sympathetic nervous system, kicks into gear. This reaction, crucial for our ancestors when encountering predators, initiates a series of physiological changes in our bodies.
Whilst in this ‘fight or flight’ mode it:
- accelerates heart rate
- slows down digestion
- narrows blood vessels
- dilates pupils
- induces sweating
- and elevates blood pressure
During this state, our breath tends to become short and shallow. Think about the sayings ‘it took my breath away’ or ‘it knocked the wind out of me’ – these are all describing the state of breath when we are in a more panicked state.
This state is very necessary to keep us out of danger. However, prolonged periods in this stressed state can lead to a host of issues, from anxiety, to physical ailments, pain, digestive problems, or excessive tightness in the body.
That’s where the parasympathetic nervous system, our body’s rest and digest mode, comes into play alongside understanding the influence of the breath.
Parasympathetic System to the Rescue
The parasympathetic nervous system, aka ‘rest and digest’ serves as a counterbalance to the ‘fight or flight’. It promotes relaxation, aids digestion, and facilitates recovery. Breathing in a parasympathetic state tends to be slower, deeper, and more diaphragmatic.
In this state, your breathing rate naturally slows down, allowing for deeper inhalations and exhalations that promote relaxation and calmness. This type of breathing fosters a sense of calm and well-being.
Moreover, the ‘rest and digest’ state stimulates the vagus nerve, regulating breathing and promoting relaxation and slows the heart rate. It supports optimal cellular function and overall health. Enhanced oxygen delivery to tissues further aids in relaxation, stress reduction, and well-being.
Thus, breathing is not just a mundane bodily function; it’s a gateway to profound physiological and psychological changes.
By understanding how breathing influences our nervous system and mastering proper breathing techniques, we can unlock the restorative power of our breath and cultivate a greater sense of calm, balance, and vitality in our lives.
Biomechanics of Breathing
Understanding the biomechanics of breathing is crucial for optimizing your respiratory function. Your breathing respiratory muscle, the diaphragm, is a dome shaped muscle that sits under your lungs and separates the chest from your abdomen.
The diaphragm contracts downward during inhalation, creating a vacuum that draws air into your lungs. Upon exhalation, the diaphragm relaxes, aiding in the expulsion of air.
The movement of the diaphragm whilst breathing helps aid digestion by increasing abdominal pressure down onto your stomach, think like it is gently massaging your stomach and can help the body to rid yourself of waste and promote bowel and bladder movements.
Therefore, breathing better can help you if you have issues with constipation.
When utilising good breathing mechanics, it is also essential for the health of your pelvic floor! The pelvic floor acts as a mirror of the diaphragm as the inhalation lengthen and expands the diaphragm, likewise it lengthen and expands the pelvic floor. Exhalation both rebound up and in again.
Contrary to popular belief – your pelvic floor should not be squeezed and ‘tight’ all of the time. It should be reflexive and responsive to the body’s demands. Therefore, mastering good breathing techniques is crucial for maintaining pelvic floor health and overall well-being.
Check out the video below for a visual description of the biomechanics of breathing and relation to the pelvic floor:
Common Breathing Compensations
Now that you have a better understanding of how breathing works in the body, let’s explore some common strategies I often observe with my clients. These strategies can inadvertently limit the fullness of breath or engage accessory areas like the neck, shoulders, or back muscles, which can hinder the diaphragm from fully lengthening to perform its job effectively.
For a visual demonstration of these common breathing compensations, take a look at the Instagram posts below. They highlight some of the typical patterns I encounter and offer insights into how to address them.
Breath for Overall Health
It’s evident that taking a deep breath involves more than just inhaling and exhaling. Many individuals employ various strategies, each impacting their breath differently. With a bit of awareness and focus, you can optimize your breathing experience for better results in your body.
Breathing is more than just a basic bodily function—it’s a powerful tool for managing stress and promoting overall health. By understanding how breathing affects our nervous system and learning proper breathing techniques, we can harness its benefits to feel calmer, more centered, and more energized in our daily lives.
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