Breathing is a fundamental physiological process that is essential for sustaining life. In addition to its basic function of supplying oxygen to the body and removing carbon dioxide, breathing plays a crucial role in regulating various bodily functions and influencing overall health and well-being. Breathing practices, such as those discussed by Dr. Andrew Huberman and Leah Lagos, can provide numerous benefits by optimizing the way we breathe.
Invoking the Relaxation Response
Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, has conducted extensive research on the neural mechanisms underlying breathing and its impact on our physiology and mental state. His work has highlighted the connection between breathing and the autonomic nervous system, which controls involuntary bodily functions. By modulating the breath, we can influence the balance between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches of the autonomic nervous system, leading to changes in our physiological and psychological states.
One aspect of breathing practices emphasized by Dr. Huberman is the importance of slow, deep diaphragmatic breathing. This type of breathing activates the vagus nerve, a key component of the parasympathetic nervous system, leading to a relaxation response and a decrease in stress levels. Deep breathing can also improve lung capacity, increase oxygenation, and enhance overall respiratory efficiency.
Embracing Mindful Awareness
Leah Lagos, a clinical sport and performance psychologist, explores the transformative power of breath in her book “Breath: The Simple, Revolutionary Way to Improve Your Health.” Lagos delves into the ways in which conscious breathing techniques can positively influence physical and mental well-being. She highlights how breath control can regulate emotions, reduce anxiety and stress, improve focus and concentration, enhance athletic performance, and promote overall health.
Breathing practices often involve mindfulness and specific techniques such as box breathing, alternate nostril breathing, or coherent breathing, among others. These techniques typically involve deliberate regulation of the inhale, exhale, and breath-holding phases to elicit specific physiological and psychological responses. By engaging in these practices regularly, individuals can train their breathing patterns to become more efficient, balanced, and adaptive.
Breathing practices, as explored by Dr. Andrew Huberman and Leah Lagos, highlight the significance of conscious breath control for optimizing health and well-being. By employing various breathing techniques, individuals can modulate their autonomic nervous system, reduce stress, improve mental clarity, enhance athletic performance, and cultivate a sense of overall balance. Incorporating these practices into daily life can have far-reaching benefits and positively impact both mind and body.
It helps to have a focus for your attention, an anchor line to tether you to the present moment and to guide you back when the mind wanders. The breath serves this purpose exceedingly well. It can be a true ally. Bringing awareness to our breathing, we remind ourselves that we are here now, so we might as well be fully awake for whatever is already happening.
– Jon Kabat-Zinn
Getting Started With Breathwork
If you are looking for a way to reduce stress and improve your overall health, breathwork is a great place to start. There are many different types of breathwork, so you can find one that works best for you.
Common Breathing Practices
4-7-8 Breathing
The iBreathe app offers a simple interface for customized breathing practices as well as a 4-7-8 breathing feature that helps to reduce anxiety.
Box Breathing: Achieve Calm and Balance
Unlock the incredible benefits of Box Breathing, also known as Square Breathing, a powerful technique that triggers the relaxation response from the parasympathetic nervous system. The basic technique involves inhaling 4 seconds, holding the breath 4 seconds, exhaling 4 seconds, and holding 4 seconds before starting the process again with an inhale. The amount of time between breathes as well as the duration of practice can be adjusted as you gain comfort with box breathing.
Regulate Distress Anytime, Anywhere
Harness the versatility of Box Breathing as a go-to strategy for regulating distress, even in environments like classrooms where alternative calming options may be limited. You can engage in this discreet practice without drawing attention or disrupting your surroundings.
A Guided Tutorial from an Expert
Learn Box Breathing from a trusted source through an informative video tutorial led by Mark Divine, a former Navy SEAL Commander and founder of SEALFIT. Benefit from his expertise as he guides you through the technique, empowering you to master this powerful tool for relaxation.
Calming Breath
The Calming Breath technique shares similarities with Box Breathing, as discussed earlier, but with a specific focus on extending the exhalation and eliminating breath holds between exhaling and inhaling. Research has shown that longer exhalations can stimulate the vagus nerve and engage the parasympathetic nervous system, inducing a state of relaxation.
Like the previously mentioned breathing practices, Calming Breath can be performed anywhere and at any time. When initially learning this technique, it can be helpful to place a hand on your belly. By breathing deeply, you will notice the gentle rise and fall of your lower belly with each inhalation and exhalation, indicating a proper execution of the technique.
- Inhale: Breathe in slowly through your nose for 4 seconds.
- Pause: Hold the air in your lungs for 4 seconds.
- Exhale: Breathe out slowly through your mouth for 6 seconds.
- Tip: Pucker your lips, as if you are blowing through a straw, to slow your exhalation.
- Repeat: Practice for at least 2 minutes, but preferably 5 to 10 minutes.
Breathwork in Practice
This clip captures the use of breath to calm and focus beautifully.