The Power of Breathing

Breathing is something we do without even thinking about it. It's automatic, essential, and constant. But what if I told you that the way you breathe could significantly impact your overall well-being, particularly in how your body responds to stress, pain, and physical performance? Let's explore the power of breathing and how it can help you tap into your body's full potential.

Understanding the Nervous System

Our bodies are governed by two primary divisions of the nervous system: the parasympathetic and sympathetic nervous systems. Understanding these two systems is crucial to understanding why breathing is so powerful.

1. Parasympathetic Nervous System (Rest and Digest):

   • This system is responsible for our "rest and digest" state. It's activated when we are relaxed, safe, and calm. During this state, blood is distributed to our digestive system, our muscles are relaxed, and our heart rate is lower. In short, the parasympathetic nervous system helps our body recover, repair, and maintain a state of balance.

2. Sympathetic Nervous System (Fight or Flight):

   • On the flip side, the sympathetic nervous system is responsible for the "fight or flight" response. This was essential for our ancestors who needed to respond quickly to threats, like encountering an animal in the wild. When activated, this system increases heart rate, raises blood pressure, and shunts blood away from the digestive system to the muscles, preparing the body to either fight or flee.

In today's world, we're not fighting wolves or running from bears, but our sympathetic nervous system still plays a role in how we react to stress. Unfortunately, it can often work against us. In high-pressure work environments, during difficult conversations, or in stressful home situations, this system can be triggered unnecessarily. If we are constantly dealing with these types of situations, it can lead to prolonged periods of increased heart rate, blood pressure, and muscle tension.

The Impact of Chronic Stress on the Body

When the sympathetic nervous system is constantly activated, it leads to an increase in cortisol, our body's primary stress hormone. Prolonged exposure to elevated cortisol levels can have several negative effects:

• Increased Muscle Tension: The superficial muscles—those that you work out in the gym, the ones that help you move heavy objects—become overly tense. While strong muscles are essential, they aren't meant to be "on" all the time. Chronic superficial muscle tension can lead to compression throughout the body, resulting in pain, decreased range of motion, and altered movement patterns.

• Negative Health Outcomes: Elevated heart rate and blood pressure, along with shallow, rapid breathing (hyperventilation), are common under stress. Over time, these can lead to cardiovascular problems, chronic pain, and reduced physical performance.

Breathing: A Simple Yet Powerful Tool

One of the most effective ways to counteract the negative effects of chronic stress and activate the parasympathetic nervous system is through controlled breathing. When we are stressed, we tend to take short, shallow breaths. This only exacerbates the problem. However, by practicing intentional breathing and focusing more on achieving a full exhale, we can reverse these effects.

A Simple Breathing Technique:

• Inhale: Breathe in silently and slowly through your nose (think 3-5 seconds in).

• Exhale: Breathe out slowly through your mouth, making the exhale as long and controlled as possible (think 5-10 seconds out).

• Pause: Pause for 1-3 seconds AFTER the exhale and BEFORE the next inhale

When we hyperventilate, we never exhale fully, leading to oxygen staying in our lungs and a reduced amount of carbon dioxide in our bodies. Focusing on a prolonged exhale helps slow your breathing rate, which in turn lowers your heart rate, reduces blood pressure, and decreases muscle tension. This simple practice can pull you out of the fight or flight mode and bring you back into a state of rest and digest.

Check out this video on practicing a full exhalation in more detail to see how we teach our clients!

The Benefits of Controlled Breathing

• Stress Reduction: Regular practice of controlled breathing can significantly reduce stress levels, leading to a calmer, more relaxed state of mind and body.

• Pain Management: By decreasing muscle tension and promoting relaxation, controlled breathing can help manage chronic pain and improve your range of motion.

• Improved Recovery and Performance: Practicing this breathing strategy after an intense workout can help bring you out of the fight or flight mode and into a state of recovery. With lower stress levels, reduced muscle tension, and a better ability to recover, your body can perform better during future physical activities, leading to enhanced overall performance.

Conclusion

Breathing is more than just a necessary function—it’s a powerful tool that can transform how your body handles stress, pain, and performance. By taking control of your breathing, you can tap into your parasympathetic nervous system, helping you to relax, recover, and ultimately thrive. The next time you feel stressed or overwhelmed, take a breath in through your nose, and exhale slowly through your mouth. Your body—and your performance—will thank you.