We know that our breathing is mainly controlled by the autonomic nervous system, and this is natural and important for our survival. If we had to think about every inhalation and exhalation, it would be exhausting and dangerous.
But breathing is one of the few bodily processes that can be both automatic and voluntary.
When we breathe unconsciously, our breathing is affected by many things, such as our posture and our emotions.
How posture affects our breathing:
For our breathing to be healthy, the diaphragm must function properly, as it is the main muscle involved in breathing. If we have poor posture, the diaphragm cannot function properly, the rib cage cannot expand, and our breathing will be dysfunctional and shallow, in the chest. When we breathe this way, the work of the diaphragm is carried out by the shoulder and chest muscles, and we develop tension in the neck, back, and jaw. Natural diaphragmatic breathing helps relax the entire body.
How our Emotions Affect Our Breathing:
Breathing adapts to stress, not to calm. When we are under stress or anxiety, our breathing automatically becomes faster and shallower, we breathe in our chest, superficially, and if we do not consciously correct this, the body remains in a state of alert, even when there is no real danger. We are sending a signal to our nervous system that we are in danger, and this will cause our breathing to remain fast and shallow, creating a vicious cycle.
Common problems related to unconscious breathing:
Breathing unconsciously is not bad in itself, but it can become harmful when it becomes unbalanced, which is why it is important to know how to return to conscious control, at least at certain times of the day.
Common problems related to this way of breathing are:
- Shallow breathing or mouth breathing.
- Chronic stress.
- Disconnection from the body and emotions.
- Muscle tension.
- Sleep or energy problems.
Conscious breathing:
As we have seen, although breathing is automatic, it is also one of the few bodily functions that we can consciously control. This makes it a bridge between the automatic and the voluntary, which is why it is so powerful for emotional regulation and mental health, among other things.
Taking advantage of the automatic-voluntary duality of breathing allows us to directly influence our physical, mental, and emotional state.
What can we do to take advantage of the automatic-voluntary duality and learn to breathe consciously?
- Observe our breathing several times a day.
- Breathe through our nose, not our mouth.
- Activate our diaphragm (abdominal breathing).
- Make our exhalations slower than our inhalations.
- Allow natural pauses between exhalation and inhalation.
Benefits of Conscious Breathing:
- Better oxygenation
- Better body posture
- Stress reduction
- Mental focus
- Emotional well-being
Would you like to learn how to breathe consciously?
If you would like me to guide you step by step in learning how to breathe more consciously, I invite you to book a personal or group consultation with me on conscious breathing to help you achieve fuller, more fluid and relaxed breathing, release tension, increase your energy, and bring you lasting inner peace.
Yantra Yoga and Respira Method teacher, Mindfulness facilitator, advanced Oxygen Advantage ® instructor.
