While performing one of the many acts we do daily, the effects of the way we breathe are often overlooked. Everyone’s body is designed to breathe subconsciously, utilizing both mechanical and chemical aspects to operate the transfer and flow of oxygen with carbon dioxide; however, methods of breathing affect our efficiency of this process. These aspects make breathing a vital factor in many human functions of daily life, from information intake to one’s workouts.
“[Breathing] is part of the autonomic nervous system, so we don’t have to think about it, but it is also somatic in that we can think about it,” mentioned Julian Rice, school nurse.
Mechanical aspects of the body’s functions involve object oriented things, such as the stretch of the stomach’s walls. Almost always, a mechanical signal will be joined by a chemical one, such as amino acid content in foods. Prominent signals in breathing involve those regarding the lungs, diaphragm and intercostal muscles.
Lungs themselves have no muscles, meaning the diaphragm and intercostal muscles (muscles between the ribs) are the forces that operate them. When practicing diaphragmatic breathing, one’s diaphragm contracts downwards and pushes the stomach outwards to allow for air to enter the system. When utilizing intercostal muscles for breathing, one’s shoulders rise and chest expands outwards as the lungs are stretched upwards to allow for air to enter the system. Diaphragmatic breathing is regarded as the ‘better’ form of breathing, as it is most efficient when ingesting oxygen and pushing carbon dioxide through the body’s bloodstream, which in turn distributes oxygen. One can easily try both these forms of breathing to feel the difference.
Mouth and nose breathing are regarded in a similar way. While mouth breathing is easier, nasal breathing draws more air in, due to more force being required to breathe through one’s nose, especially during activities. Nasal breathing has various positive effects from building a strong complexion to enhanced deliveries of nitric oxide to body tissue and dilated vasculature which allows for more efficient usage of inhaled oxygen.
However, breathing too intensely can be detrimental for some. With more oxygen, more carbon dioxide is created in the body. Too much carbon dioxide can cause panic attacks, as it means less oxygen can be distributed throughout the body, especially to those who have reduced amygdala (the brain’s detection of fear and threat).
“When I suffered from anxiety, I would often forget to breathe or [I would] hyperventilate, which can really affect you, you don’t know how much damage that can do to your body,” warned Ms. Jamassy, school counselor.
Due to these effects of high levels of carbon dioxide, the body’s sympathetic nervous system (fight or flight) may be triggered, one will experience a rise in alertness, energy and anxiety. This may be triggered as easily as 20 to 30 fast, deep inhales through the nose, each followed by a gentle exhale.
The average person should be taking about 12 shallow breaths per minute, however, some people take anywhere up to 25, which could easily cause hyperexcitability in the brain, resulting in poor intake of information.
Different styles of breathing have different effects, three of the most popular being box breathing, cyclic sighing, and cyclic hyperventilation.
Box breathing is the practice of control over one’s diaphragm, as to keep a constant rate of breathing, maintaining level headedness and to prevent hyperexcitability in the brain. The process involves holding one’s breath for as long as possible. 20 seconds or less is a low tolerance, 21 to 40 seconds shows a mediocre tolerance, higher than 40 seconds demonstrates a high tolerance. The next step is to keep a constant rate of breathing with timed inhales and exhales for about three minutes, low tolerance people are recommended to do each inhale and exhale for three seconds, medium tolerance for five to seven seconds, and high tolerance for eight to ten seconds.
Cyclic sighing is recognized by many as the fastest, non-artificial, way to relieve stress and prepare for sleep. The practice involves a deep inhale through the nose followed by a fast exhale, then finally a longer exhale, through the mouth for up to several minutes.
“The first thing I always do in an emergency situation is take a deep breath… I need to stay clear and focus, if I start… quick shallow breathing, I’m not going to be clear… stop, be mindful, take those deep breaths,” shared Ms. Rice.
Cyclic hyperventilation is the practice of 20 to 30 repeated quick inhales through the nose and a semi-active exhale through the mouth. This practice employs adrenaline through the adrenals, which may boost immediate focus and build short term stress tolerance.
The tools given for box breathing, cyclic sighing and cyclic hyperventilation are practices with multiple studies behind them and endorsement by numerous scientists. These are just some examples of the method of one’s breathing that affects their life and attention in the moment. Keeping healthy lungs and strong breathing is one of many small, key elements to proper functioning. Everything from carbon dioxide to the intercostal muscles play a role in a person’s breath, going to show the subtle complexity behind the act of breathing.