Conscious breathing

Breathing exercises

Conscious breathing encompasses techniques directing awareness toward the breathing process, serving purposes from improving respiration to building mindfulness. In martial arts like tai chi and qigong, breathing exercises are said to strengthen diaphragm muscles and protect organs, with reverse breathing being a common method. Meditation traditions, including yoga and Buddhist meditation, emphasize breath control. Yoga's pranayama is believed by practitioners to elevate life energies, while Buddhist vipassanā uses anapanasati for mindfulness of breathing.

In music, circular breathing enables wind instrument players to produce a continuous tone. Singers, too, rely on breath control through consciously managed breathing stages. The Buteyko method in physical therapy focuses on breathing exercises for conditions like asthma, emphasizing nasal breathing and relaxation. In psychology, Integrative Breathing combines various techniques to address specific needs, particularly in cases of drug abuse disorders and post-traumatic stress disorder.

New Age breathwork practices, like Holotropic Breathwork and Rebirthing-breathwork, developed in the late 1960s and 1970s, use deepened breathing for accessing altered states of consciousness and purging repressed memories. However, the medical community questions the efficacy of some methods, such as the Buteyko method, due to limited evidence supporting their claims.

## In martial arts

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In tai chi, anaerobic exercise is combined with breathing exercises to strengthen the diaphragm muscles, improve posture and make better use of the body's qi.[1]

In qigong, reverse breathing is a breathing technique which consists of contracting the abdomen and expanding the thoracic cage while breathing in through the nose and then gently compressing it while exhaling through the mouth, which is the opposite of what an abdomen would do during natural, diaphragmic instinctive breathing.[2] The technique is also widely practiced in a number of martial arts. Some notable ones include Chinese systems such as baguazhang, tai chi and other styles of kung fu. Reverse breathing is believed to activate healing and protective qi as the practitioner is consciously controlling the breath in a way opposite to normal breathing. By expanding the abdomen while delivering some technique (e.g. punch), the martial artists also protect the inner organs from any received counterattack.[3]

## In meditation

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Different forms of meditation and yoga advocate various breathing methods. In yoga these methods are called pranayama.[1] In yoga, breath is associated with prana, thus, pranayama is a means to elevate the prana-shakti, or life energies. Pranayama is described in Hindu texts such as the Bhagavad Gita and the Yoga Sutras of Patanjali. Methods include prolonging the in- and outbreaths, holding pauses on the in- or outbreath or both, alternate nostril breathing, and breathing with the glottis slightly engaged. Later in Hatha yoga texts, it meant the complete suspension of breathing. The pranayama practices in modern yoga as exercise are unlike those of the Hatha yoga tradition.

In Buddhism, vipassanā focuses on breathing in and around the nose to calm the mind using anapanasati,[4] a form of Buddhist meditation meaning "mindfulness of breath", which was first introduced by Buddha.[1]

## In music

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In music, some wind instrument players use a technique called circular breathing, a technique used by players of some wind instruments to produce a continuous tone without interruption. It is accomplished by inhaling through the nose while simultaneously pushing air out through the mouth using air stored in the cheeks. The technique was developed independently by several cultures and is used for many traditional wind instruments.[5]

Singers also rely on breath control. Natural breathing has three stages: a breathing-in period, breathing out period, and a resting or recovery period; these stages are not usually consciously controlled. Within singing, there are four stages of breathing: a breathing-in period (inhalation); a setting up controls period (suspension); a controlled exhalation period (phonation); and a recovery period.

These stages must be under conscious control by the singer until they become conditioned reflexes. Many singers abandon conscious controls before their reflexes are fully conditioned which ultimately leads to chronic vocal problems.[6]

## In physical therapy

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The Buteyko method is a form of complementary or alternative physical therapy that proposes the use of breathing exercises primarily as a treatment for asthma and other respiratory conditions.[7] It focuses on nasal breathing, relaxation and reduced breathing. These techniques provide the lungs with more NO and thus dilate the airways and should prevent the excessive exhalation of CO2 and thus improve oxygen metabolism. Advocates of the Buteyko method say that it can alleviate symptoms and reliance on medication for patients with asthma, chronic obstructive pulmonary disease (COPD), and chronic hyperventilation. The medical community questions these claims, given limited and inadequate evidence supporting the theory and efficacy of the method.[7][8]

## In psychology and psychotherapy

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In psychology, "Integrative Breathing" combines specific benefits of various schools of conscious breathing according to the needs of clients.[9][10] Research considers drug abuse disorders,[11] post traumatic stress disorder,[12] alcoholism and smoking.[13]

Coherent breathing is a method that involves breathing at the rate of five breaths per minute with equal periods of inhalation and exhalation and conscious relaxation of anatomical zones.[14][15]

## New Age breathwork

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Main article: Breathwork (New Age)

Several forms of breathwork developed in the late 1960s and early 1970s are considered New Age practices. Holotropic Breathwork was developed by psychiatrist Stanislav Grof in the 1960s. It uses deepened breathing to allow access to non-ordinary states of consciousness.[16] Rebirthing-breathwork was developed by Leonard Orr in the 1970s. It uses conscious breathing to purge repressed birth memories and traumatic childhood memories.[17]

## Studies on conscious breathing

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Some cultures have used breathing techniques for thousands of years to modulate emotions, health, and wellbeing.[18]

There is little to know about the connection between breathing and the effect it has on the parasympathetic nervous system, but some studies have contributed to some of that knowledge; one study done on mice from the Stanford School of Medicine included the removal of neurons from the medulla oblongata, which has a direct connection to the locus coeruleus and is responsible for breathing rhythms. The locus coeruleus has connections that influence arousal. Removing the neurons did not affect the breathing of the mice, but it did increase the calm state of the mice. This seemed to show a stronger correlation between breathing and emotion.[19]

Other studies have tried to understand the science behind pranayama, a yoga technique that involves slow, controlled breathing. Such breathing has been shown to decrease the heart rate blood pressure and increase activity in the parasympathetic nervous system, which reverses arousal states and calms down the individual. Researchers theorize that slow, controlled breathing resets the autonomic nervous system.[20]

Still, little is known about the connection between breathing and emotions; however, using proper breathing techniques could be helpful in countless stressful situations, such as taking tests for school.[21]

## See also

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* Control of ventilation – Breathing control
* Tummo – Vajrayana meditation practice
* Xingqi – Chinese breath-control techniques

## References

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1. ^ a b c Swami Saradananda (2009). The Power of Breath: The Art of Breathing Well for Harmony, Happiness, and Health. Watkins Media. ISBN 978-1-84483-798-4.
2. ^ "The Effects of Reverse Breathing". LIVESTRONG.COM. Retrieved 2019-02-24.[unreliable source?]
3. ^ Lewis, D. (2006). The Tao of Natural Breathing: For Health, Well-Being, and Inner Growth. Shambhala. ISBN 978-1930485143.
4. ^ Hart, William (1987). The art of living : Vipassana meditation as taught by S.N. Goenka (1st ed.). San Francisco: Harper & Row. ISBN 978-1-928706-73-1. OCLC 778448192.
5. ^ "What is Circular Breathing? (with pictures)". Musical Expert. Retrieved Aug 27, 2022.
6. ^ Sundberg, Johan (January–February 1993). "Breathing behavior during singing" (PDF). The NATS Journal. 49: 2–9, 49–51\. ISSN 0884-8106. OCLC 16072337. Archived (PDF) from the original on 29 May 2019.
7. ^ a b Baggoley C (2015). "Review of the Australian Government Rebate on Natural Therapies for Private Health Insurance" (PDF). Australian Government – Department of Health. Archived from the original (PDF) on 26 June 2016. Retrieved 12 December 2015.
8. ^ Scottish Intercollegiate Guidelines Network (2014). "British guideline on the management of asthma". Thorax (Practice guideline). 69 (Suppl 1): 1–192\. PMID 25323740.
9. ^ Ehrmann, Wilfried (2004). Handbuch der Atemtherapie. Ahlerstedt. ISBN 978-3-88755-050-9. OCLC 238421972.`{{cite book}}`: CS1 maint: location missing publisher (link)
10. ^ Platteel-Deur, Tilke (2014). The Art of Integrative Therapy Healing the Past on a Soul Level. München. ISBN 978-3-7368-1993-1. OCLC 946133875.`{{cite book}}`: CS1 maint: location missing publisher (link)
11. ^ Brewerton, Timothy D.; Eyerman, James E.; Cappetta, Pamela; Mithoefer, Michael C. (2011). "Long-Term Abstinence Following Holotropic Breathwork as Adjunctive Treatment of Substance Use Disorders and Related Psychiatric Comorbidity". International Journal of Mental Health and Addiction. 10 (3): 453–459\. doi:10.1007/s11469-011-9352-3. S2CID 32003053.
12. ^ Descilo, T; Vedamurtachar, A; Gerbarg, PL; Nagaraja, D; Gangadhar, BN; Damodaran, B; Adelson, B; Braslow, LH; Marcus, S; Brown, RP (2010). "Effects of a yoga breath intervention alone and in combination with an exposure therapy for post-traumatic stress disorder and depression in survivors of the 2004 South-East Asia tsunami". Acta Psychiatr Scand. 121 (4): 289–300\. doi:10.1111/j.1600-0447.2009.01466.x. PMID 19694633. S2CID 6209543.
13. ^ McClernon, F.Joseph; Westman, Eric C.; Rose, Jed E. (2004-06-01). "The effects of controlled deep breathing on smoking withdrawal symptoms in dependent smokers". Addictive Behaviors. 29 (4): 765–772\. doi:10.1016/j.addbeh.2004.02.005. ISSN 0306-4603. PMID 15135559.
14. ^ Ehrmann, Wilfried (2017). Coherent Breathing Aligning Breath and Heart. tao.de. Bielefeld. ISBN 978-3-96051-539-5. OCLC 974494732.`{{cite book}}`: CS1 maint: location missing publisher (link)
15. ^ Fincham, G. W.; Strauss, C.; Cavanagh, K. (2023). "Effect of coherent breathing on mental health and wellbeing: a randomised placebo-controlled trial". Scientific Reports. 13 (1): 22141. Bibcode:2023NatSR..1322141F. doi:10.1038/s41598-023-49279-8. PMC 10719279. PMID 38092805.
16. ^ Grof, Stanislav (2010). Holotropic breathwork : a new approach to self-exploration and therapy. Christina Grof. Albany: State University of New York Press. ISBN 978-1-4416-6961-2. OCLC 658062355.
17. ^ Orr, Leonard (2007). Rebirthing in the new age. Sondra Ray (3rd ed.). Victoria, B.C.: Trafford. ISBN 978-1-4251-1416-9. OCLC 191934795.
18. ^ Aggeler, Madeleine (24 January 2024). "Can you breathe your way to health, happiness and a psychedelic trip?". The Guardian. Retrieved 2024-04-27.
19. ^ Sheikhbahaei, Shahriar; Smith, Jeffrey C. (2017). "Breathing to inspire and arouse". Science. 355 (6332): 1370–1371\. Bibcode:2017Sci...355.1370S. doi:10.1126/science.aan1466. PMC 8996340. PMID 28360280.
20. ^ Jerath, Ravinder; Edry, John W.; Barnes, Vernon A.; Jerath, Vandna (2006). "Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system". Medical Hypotheses. 67 (3): 566–567\. doi:10.1016/j.mehy.2006.02.042. PMID 16624497. Retrieved 2024-04-27.
21. ^ "Mindfulness and breathing techniques for exam stress".

## Further reading

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* Aideyan, B.; Martin, G. C.; Beeson, E. T. (2020). "A Practitioner's Guide to Breathwork in Clinical Mental Health Counseling". Journal of Mental Health Counseling. 42 (1): 78–94\. doi:10.17744/mehc.42.1.06. S2CID 214524894.
* Alderman, Lesley (November 9, 2016). "Breathe. Exhale. Repeat: The Benefits of Controlled Breathing". The New York Times. Retrieved 2018-12-06.
* Banushi, B.; et al. (2023). "Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review". Brain Sciences. 13 (2)): 256. doi:10.3390/brainsci13020256. PMC 9954474. PMID 36831799.
* Blazek, D.; et al. (2021). "The effect of breathing technique on sticking region during maximal bench press". Biology of Sport. 38 (3): 445–450\. doi:10.5114/biolsport.2021.100362. PMC 8329978. PMID 34475625.
* Chia, Mantak (2006). Iron Shirt Chi Kung. Inner Traditions/Bear. ISBN 978-1594771040.
* Farhi, D. (1996). The Breathing Book: Good Health and Vitality Through Essential Breath Work. Henry Holt and Company. ISBN 978-0805042979.
* Fincham, G. W.; et al. (2023). "Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials". Scientific Reports. 12 (1) 432. Bibcode:2023NatSR..13..432F. doi:10.1038/s41598-022-27247-y. PMC 9828383. PMID 36624160.
* Frantzis, B. K. (2006). Opening the Energy Gates of Your Body: Qigong for Lifelong Health. North Atlantic Books. ISBN 978-1583941461.
* Horwood, G. (2008). Tai Chi Chuan and the Code of Life: Revealing the Deeper Mysteries of China's Ancient Art for Health and Harmony. Jessica Kingsley Publishers. ISBN 978-1848190016.
* Johnson, W. (2019). Breathing as Spiritual Practice: Experiencing the Presence of God. Inner Traditions/Bear. ISBN 978-1-62055-687-0.
* Nestor, J. (2020). Breath: The New Science of a Lost Art. Penguin Publishing Group. ISBN 978-0-7352-1363-0.
* Peng, T.; et al. (2015). "Mechanics of circular breathing in wind musicians using cine magnetic resonance imaging techniques". Laryngoscope. 125 (2): 412–418\. doi:10.1002/lary.24928. PMID 25234541. S2CID 206202197.
* Platte, S. L.; et al. (2024). "Breathing with the Conductor? A Prospective, Quasi-Experimental Exploration of Breathing Habits in Choral Singers". Journal of Voice. 38 (1): 152–160\. doi:10.1016/j.jvoice.2021.07.020. PMID 34551860. S2CID 237608913.
* Rosenberg, L. (2004). Breath by Breath: The Liberating Practice of Insight Meditation. Shambhala. ISBN 978-1-59030-136-4.
* Young, J. S.; Cashwell, C. S.; Giordano, A. L. (2010). "Breathwork as a Therapeutic Modality: An Overview for Counselors". Counseling and Values. 55 (1): 113–125\. doi:10.1002/j.2161-007X.2010.tb00025.x.
* Zaccaro, Andrea; et al. (2018). "How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing". Frontiers in Human Neuroscience. 12: 353. doi:10.3389/fnhum.2018.00353. PMC 6137615. PMID 30245619.

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