When the breath is unsteady, all is unsteady; when the breath is still; all is still. Control the breath carefully. Inhalation gives strength and a controlled body; retention gives steadiness of mind and longevity; exhalation purifies body and spirit. – Goraksasatakam
Topic: Breathing as a Superpower
- Breathing intentionally is a fundamental gateway for self connection, self empowerment, and overall health and wellness.
- Breathing is a unique autonomic nervous system activity
- It is within our control to direct the brain’s excitability through breathing by shifting the duration in inhales/exhales and how long we hold our breath.
- The more you inhale longer than you exhale (preferably through the nose), the more your brain is in a focused mode of accessing and retrieving information.
- During inhale (diaphragm moves down): the heart temporarily expands and blood moves slower which prompts your sympathetic nervous system to increase the heart rate.
- During exhale (diaphragm moves up): the volume of the heart is reduced and blood flow accelerates which sends a signal from the parasympathetic nervous system to slow the heart rate.
- To quickly reduce or increase heart rate for a situation, you can take advantage of breathing.
- To increase heart rate: inhale longer and more vigorously than exhales.
- To decrease heart rate: exhale longer than inhales.
Research Validated Breathing Activities
- Physiological Sigh: Practicing for 5 minutes per day over about a month can have significant effects on relaxation, reduced stress, lower resting heart rate, and improved mood.
- Physiological/cyclic sigh – 2 inhales through the nose (one big, one smaller) then 1 long exhale through the mouth until lungs empty x 5
- minutes.
- Even just one physiological sigh is the fastest way to reduce physical and emotional arousal.
Physiological Sighs Are Scientifically Proven to Reduce Anxiety (honehealth.com
- Box breathing
- This technique can be beneficial to anyone. It is used by athletes, U.S. Navy SEALs, police officers, and nurses.
- It may be particularly helpful if you have a lung disease.
Box Breathing: Techniques, Benefits, GIF, and More (healthline.com)
- Habitualize daily activities that maximize breath variability: exercise, mindfulness practice/meditation, yoga, listening to music, singing, gratitude practice, creative activities, play activities.
- Beginner tip: set a timer to alert you to check in with your breathing at intervals (e.g. every hour).
Proposed question for thought or sharing:
- How do you or will you start to intentionally practice breathing to enhance your overall health/wellness and your recovery?
Disclaimer
This summary is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed.
Sober Synthesis 
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