Short definition of breathing
Breathing is a human function that is automatic and unconscious. From birth, the diaphragm –muscle located between the thorax and abdomen – stretches during inhalation and relaxes during exhalation without us having to think about it. Above the diaphragm is our heart and lungs while the viscera, liver and stomach are below. Breathing is divided in two stages, one of which provides the oxygen from the air, inhaling, and the other, exhalation, eliminates CO2. The respiratory rate of an average adult is approximately sixteen (16) breaths per minute and that of a newborn can range from 40 to 60 cycles per minute.
Beneficial breathing
Singing, yoga and meditation, among other disciplines, use full breathing to obtain abdominal relaxation during inhalation and the involvement of the rib cage and chest. For our physical and psychic health, it is indeed essential to breathe through the abdomen like babies do naturally until the age of six. When we watch a baby sleep on his back, we can see his belly inflate during inhalation and deflate during exhalation, like a ball. However, once we reach adulthood, most of us breathe through the chest rather than the abdomen. This high and superficial breathing causes stress, tensions and even anxiety because some of the oxygen contained in the lungs is never renewed and is thereby responsible for toxins. In response to this stress, a whole hormonal process stimulates the production of adrenaline and hydrocortisone, which causes a reaction of fight or flight.
By breathing deeper, soberly and in a voluntary and regular manner, we solve this issue because the amplitude and rhythm of your breathing oxygenates your blood and eliminates toxins. The body then regulates hormone levels and compensate or the effects of stress. Inner calm is back…
Is a child’s breathing different?
The respiratory system of a newborn is not completely formed and will develop until the age of twelve. The respiratory tracts of the newborn have a diameter that is five times smaller than that of an adult. They are also shorter and thinner. No wonder we almost hear nothing when he breathes. As he will grow up, his breathing will intensify until it makes peculiar sounds that may even worry his parents. Baby has irregular or rapid breathing? Sometimes is the sound so loud that he seems to have a cold? It can be explained by the fact that the air entering his reduced respiratory tracts encounters resistance that causes friction and the noise. Like an adult, a baby can breathe through his nose and through his mouth. However, because of the immaturity of his nervous system, a newborn only breathes through his nose for the first four weeks, except when he cries. It explains why it is so important to make sure that his airway is cleared to allow him to eat and breathe. However, if you notice that your baby breathes painfully or has respiratory problems, it is best to consult a health professional. If it is a false alarm, you will at least be reassured.
Practice and learn how to breathe!
The breathing technique used in yoga called Pranayama (prana : energy and ayama : vitality), suggests maintaining a good overall health, including mental. Most breathing techniques aim to lengthen the breathing to increase energy and vitality through a better oxygenation. The benefits of conscious breathing are:
- Body regeneration (helps eliminate toxins, healing, allows to relax tensions in the body, etc.)
- Emotional balance (calms the nervous system, develops a better body-emotions-thoughts synchronicity, etc.)
- Mental calm (balances both hemispheres of the brain, gives inner peace to promote confidence, facilitates positive resolution of problems, etc.)
Therefore, we mainly use full breathing to allow a longer period of contact between air and blood. In doing so, the blood flow increases and promotes a better irrigation of the brain. Are you surprised to learn that 20% of the oxygen is used by our brain? It is the largest consumer of the whole body.
The breathing technique is similar to the practice of singing. The main objective is to relax the abdomen during inhalation. After that, our ribs and chest get working.
Let’s see how we do it. It may be wise to lie down when first practicing to feel the movement. While paying attention to our posture, we slowly exhale through our mouth, contract our abdominal muscles and make an “F” sound. When we fully exhaled, we release the belly and we let air in through the open mouth (for yogic breathing, inhalation and exhalation are through the nose). We must feel our belly inflate like a soft ball without pushing or forcing. So the belly goes in during exhalation and swells during inhalation. The rhythm is slow. The sequence is repeated until the movement is comfortable. This is how the breathing movement should be. After, we must use our chest and ribs. To do so, we let the ribs stretch when air comes in. The chest will also raise slightly without you having to make a special effort. Exhaling goes the same way and in the same order. Inhaling: fill belly, ribs and chest; exhaling: empty belly and relax chest and ribs.
If you have trouble feeling your belly coming down deeply, you can place a hand on your lower belly (under the navel) and act as if you were filling your hand with air. When exhaling, use your hand for the opposite movement.
Practice this technique regularly and you will see its benefits quickly.
Breathing during childbirth
During contractions, it is best to breathe as naturally, calmly and slowly as possible. Fast and discontinued breathing can cause dizziness and discomfort by over-oxygenation. Use the breathing technique described above and focus on exhaling. If you receive the epidural, keep breathing. Even if you do not feel pain, it will oxygenate your baby and it will help him cope with the pressure perceived during contractions.
During delivery, although pushing by holding your breath is still suggested, methods seem to change. Pushing by breathing slowly, as if you were moving the light of a candle without blowing it is increasingly appreciated. Breathe without inflating your cheeks and visualize your perineum as you push. This will result in fewer risks of tearing and a more relaxed approach to childbirth.
In conclusion, we can assume that it is possible to resist a period of fasting and a period of dehydration but we cannot survive without air. Knowing that the average adult inhales oer 8000 litres of air per day, it becomes clear that breathing plays a vital role in our lives so we’d better learn to breathe and enjoy all the benefits of this simple yet complex process. So go ahead, breathe and relax!
