Breath. Breathing, respiration, I can’t breathe… Is it not desperately ironic that George Floyd’s last words link to something now on everyone’s minds (and faces). Without going into more weighty topics (Black Lives Matter!!!) let’s examine breath and what is really getting in our way; masks, or sub-optimal breathing habits?
Did you know you breathe more than 18,000 times a day? How do you take a deep breath? (Very cool link to a real-time thorax MRI of a deep breath) Through your mouth or your nose? Long or short? Exercise or at rest? A lot of scientific evidence now emphasizes the importance of breathing techniques in managing anxiety, fatigue, focus, and general well-being. Unsurprisingly, Eastern cultures have been examining breathing techniques for centuries. (Chinese martial arts, Buddhism)
Optimal breathing through your nose has many benefits; adequate and comfortable oxygenation, down-regulation of blood pressure, removal of excess metabolic CO2, maintenance of appropriate blood pH, and helps us to stay calm in challenging situations.
the nose warms, humidifies and filters incoming air
Nitric oxide (NO) is released in the nose during nasal breathing. NO is a vasodilator which decreases blood pressure and improves tissue oxygenation. It may also have anti-viral activity.
slower nasal breathing (as opposed to mouth breathing or panting) better supports the body’s acid-base balance by maintaining the ideal level of CO2 in the blood. The balance of carbonic acid (lower pH) and sodium bicarbonate (higher pH) buffers a plasma pH range of 7.35 - 7.45 (optimum level is about 7.4). Lower pH levels = acidosis, higher pH levels = alkalosis are both serious issues that may require medical treatment.
Deep nasal breathing engages the diaphragm, instead of tensing neck and chest muscles which fire during rapid shallow breathing.
nasal breathing activates the parasympathetic nervous system, which calms you down.
Try this diaphragmatic breathing exercise recommended by Harvard Health;
Lie on your back with one hand on your chest, and the other on your belly. Breathe in through your nose while allowing your belly to rise, NOT your chest - pay attention to which hand rises. When exhaling, gently blow out through pursed lips (or perform a yoga ujjayi breath) and use your diaphragm and abdominal muscles to push the air out, not muscles in your neck or chest.
Wearing masks is a novel sensation for many of us. It can feel stifling and uncomfortable. Training ourselves to breathe through our nose and use our diaphragm is calming, and we may overcome the slight discomfort of a mask. When we cannot physically distance, it’s best to wear one when near others in public (for example in an enclosed space like a grocery store) to protect our community and model the behaviour we’d like to see.
Take a deep breath, and be grateful that you may do so.
