Change is the only constant. Breathing is much more than a biological necessity; it's a dynamic process that connects us to our environment and influences our energy and states of being. By understanding and consciously controlling our breath, we can tap into this interplay of frequencies and energies, enhancing our health and fostering a deeper connection with the universe.
Living organisms create fixed and rigid structures to harness and transform energy, providing a foundation for life in an ever-changing universe. These structures enable stability and efficiency, while still allowing for adaptation and resilience in many many different ways. From chemical bonds, to atomic structures, amino acid puzzles, and Fibonacci fingers, balancing the need for stability with the capacity for change through replicating efficiency of life creating infrastructure (which means nothing on it's on but everything in context), life can thrive in diverse environments, demonstrating an intricate interplay between rigidity and flexibility, doing and not doing, being and not being. This duality is essential for the survival and evolution of all living things.
Breathe, there is no life without letting go. Transformation is the answer.
Here are some facts about breathing:
Humans have lungs: this is because they are highly efficient structures designed specifically for the process of gas exchange, which is essential for aerobic respiration. While it’s theoretically possible to envision a scenario in which humans could breathe and obtain energy like plants, it would require profound biological, ecological, and evolutionary changes. Such adaptations would fundamentally alter human physiology, lifestyle, and ecological interactions. For now, humans remain firmly adapted to a lifestyle based on cellular respiration, requiring oxygen from the atmosphere and energy from organic materials.
Automatic Process: Breathing is both an automatic and voluntary process. While you can control your breath (like holding it or taking a deep breath), your body will automatically continue to breathe even if you're not consciously thinking about it.
Rate of Breathing: On average, an adult at rest takes about 12 to 20 breaths per minute. This can increase significantly during exercise or stressful situations.
Oxygen Utilization: The lungs are incredibly efficient. They can extract about 20% of the oxygen from the air we breathe, which is a small percentage considering we inhale mostly nitrogen.
Breath and Emotions: Breathing patterns can influence emotions. For example, deep, slow breaths can promote relaxation, while rapid, shallow breaths may be linked to anxiety.
Nasal Breathing: Breathing through the nose has several benefits, including filtering and warming the air, enhancing oxygen absorption, and stimulating the release of nitric oxide, which improves blood flow and oxygen transport.
Breath and Digestion: The diaphragm, which is the primary muscle used in breathing, also plays a role in digestion. Deep breathing can massage the organs and improve digestion.
Breathing Exercises: Techniques like diaphragmatic breathing, box breathing, and alternate nostril breathing can help reduce stress, increase focus, and enhance overall well-being.
Lung Capacity: The average lung capacity of an adult is about 6 liters, but only about 500 milliliters of that is used with each normal breath (called tidal volume).
Breath and Sleep: Proper breathing techniques can improve sleep quality. Practices like deep breathing and mindfulness can help relax the body and prepare for restful sleep.
Lifespan and Breathing: Studies suggest a correlation between breathing rate and lifespan; animals that breathe slower tend to live longer. This is still a topic of research, but it highlights the importance of mindful breathing.
Key Differences Between Plant & Animal Respiration: Gas Exchange: Animals primarily inhale oxygen and exhale carbon dioxide, while plants absorb carbon dioxide and release oxygen during the day. Mechanisms: Animals have specialized organs (lungs or gills) for breathing, while plants utilize stomata and rely on photosynthesis for their “breathing” process.
Mitochondrial Function: Mitochondria, the powerhouse of cells, are responsible for aerobic respiration, producing energy (ATP) from oxygen and glucose. Some studies propose that quantum effects may enhance the efficiency of electron transfer in the mitochondrial electron transport chain.
Breathing is information. The more stressed you feel, the faster you breathe, and your brain will notice this and read it as a signal that things are not going well. That fast, shallow breathing which happens when you’re stressed is effectively telling your brain that you’re running from a lion. But the reverse of this rule is also true: if you breathe slowly, you’re giving your brain a signal that you’re in a place of calm. You will start to feel less stressed. Studies have even shown that the right kind of breathing can reduce our perception of pain. Both the pace at which you breathe and how deeply you breathe change your stress response. If all you do for one minute is slow your breathing down and aim for six breaths (one breath is in and out) in that minute, it will reduce the stress state and stimulate the thrive state.
A daily practice of breathing – Breathing practice is especially worth considering if you’re the kind of person who finds meditation difficult. You don’t have to stick to the same practice each time. Play around. Listen to your body. Experiment. I’m sure that, within a few days, you’ll find a technique that works for you. Aim to do at least one of these practices every day. Even one minute per day of focused, intentional breathing can make a big difference. Try one of the breathing techniques I outline below.
BREATHING MENU & VIDEOS
One minute, six breaths. Because making new habits is hard, I want to start easy. For this practice, I’d like you to set aside just one minute to consciously take six breaths. This means that each breath should take about ten seconds to complete, in and out. Use a timer or the second hand of a clock to keep track. If you’re new to this kind of practice, you may find that eight breaths in one minute is a little easier to start with. Ideally, I’d like you to do this once in the morning after you’ve got up, once after lunch and once just before you go to bed. You’ll slow your heart rate down, help activate your thrive state and replace a lot of that bad information with good. If you do this for just sixty seconds in the morning, you’ll start to become more aware of your breath for the remainder of the day.
3–4–5 Breath. I find that this exercise can be extremely effective for patients who are prone to anxiety or stress. It could hardly be simpler. Breathe in for three seconds, hold for four seconds and breathe out for five seconds. When your outbreath is longer than your in-breath, you reduce the activation of your stress state and encourage your body to move into a thrive state. You can do a few rounds of this breath or extend it to take five minutes. Listen to your body and see what works for you.
Box breathing. This can be done at any time, but patients report to me that it’s especially useful just before bedtime. Breathe in for four seconds, hold for four seconds, breathe out for four seconds, then hold for another four. Box breathing helps lower stress levels, calm the nervous system and take your mind away from distracting thoughts. It’s reported that Navy Seals use this method to control their stress levels.
Nadi Shodhan. Alternate-nostril breathing can give a boost of energy as well as help you fall asleep (see p. 241). Sit comfortably, with your shoulders relaxed. Place your right thumb on to your right nostril to block it and fully exhale through your left nostril. Breathe in through your left nostril for a count of four. Place the ring finger and little finger of your right hand on to your left nostril to block it. Release your right thumb and breathe out through your right nostril for a count of four. At the end of the breath, keep your fingers where they are and breathe in through the right nostril for four. Place the thumb back over the right nostril and breathe out through the left nostril. This is one cycle. Start off by doing ten rounds. You can increase this as you become more familiar with the practice.
Kapalabhati. Otherwise known as the ‘Skull Shining Breath’, this forced diaphragmatic breath is a pretty intense exercise but great for a quick pick-me-up. As you take a full deep breath in through your nose, your abdomen will expand. As you exhale, pull your belly button in forcefully and actively, as if it’s going in towards the spine. (It can be helpful to think about throwing your breath out.) After each exhale, as your abdomen expands again, you’ll automatically start to inhale. Do ten to twenty of these breaths. Afterwards, pay attention to how you feel. It is always best to learn this one from a trained yoga instructor. Please avoid doing it on an empty stomach, if you’re pregnant, have a stent or pacemaker or a history of epilepsy or a hernia.
Give some of these techniques a go and let me know how you get on. For more on breathing and how we can use it to reduce our stress order my book The Stress Solution: The 4 Steps to Reset Your Body, Mind, Relationships & Purpose, here.
DISCLAIMER: The content in this blog is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog or on this website.
by Dr. Rangan Chatterjee, MbChB, BSc (Hons), MRCP, MRCGP