Turning inward: the power of your breath

Your breath is a simple and immediate way to reconnect with, and centre, yourself. Breath forms the base of any yoga practise and is one way that everybody has within their reach, to alter stress responses. The following offers you insight into: the power of breath and the impact it has on our nervous system; how the breath can support women in labour; and some breathing techniques (pranayama) to try.

Pranayama and its effect on the nervous system

According to Pantajali’s Yoga Sutras, there are eight limbs of yoga (a.k.a Ashtanga). Pranayama (breathing techniques) is one. This part of yoga is for the brain and can be utilised in a myriad of ways, to bring about calm and clarity or to stimulate and energise. 

Within the brain, the phrenic nerve (a.k.a the breathing nerve) and the location of the stress signals, housed in the sympathetic nervous system, are located very close to one another. These two signals fire in synchrony. Therefore, if we want to modify one, we can modify the other. Breathing is completely accessible to us to change these signals and responses quickly and effectively. This can be seen in the reduction of heart rate, blood pressure, calm and clear thinking rather than being reactive and anxious.

Studies have shown that increasing the time between inhalations and the depth of our breath improves the relaxation state, reduces stress and the outcomes of stress such as high blood pressure and increased heart rate. 

The physicality of yoga asanas is what society holds in high esteem. However when we target the breath in any posture (asana) we are helping to manage our stress response that comes about, by reducing the sympathetic nervous system signals and bringing the parasympathetic nervous system more online. Without the breath, postures are merely just that, without coming to the aid of our nervous system and in turn, helping to reduce stress and tension in the body.

This message transcends into all aspects of our life off the mat; whenever we come to face different forms of stress, we have to figure out a way to reduce our stress response in order to find a way out, to work through the issue and to connect with a more equilibrated state of being. This all starts with the ability to redirect our attention to our breath, a powerful tool to help reduce and control our stress response.

Stress changes brain wiring. You have an emotional circuit and a rational circuit. These circuits span different parts of the brain. The rational circuit, in a calm and balanced individual, is always trying to suppress the emotional circuit. The emotional circuit fires in moments of stress. This is an evolutionary design to stress responses – fear, anxiety, paranoia and/or anger are unleashed during these acute moments. Exposure to chronic stress over time changes the balance so that the emotional circuit no longer stays suppressed by the logical or rational circuit. If it is not oppressed, it has a much lower threshold for firing and becomes trigger happy. 

In certain situations it is possible to anticipate having a stress response. For example, confronting a person, colleague or business partner; flying in a plane; giving a presentation; in the throes of childbirth; etc. Breathing, in anticipated stressful situations, is so powerful in reducing the stress response, especially if initiated before the stress has begun. 

Breath: supporting women in labour

There are many breathing techniques and approaches to labour and birth that are utilised to help women, and their birthing team, to stay focused, remain connected to the woman’s body and baby, and to lower stress responses. Breath work is the most accessible, in-built mechanism that is free and available for all to use! 

Janet Balaskas, the pioneer of Active Birth practices, states that we tend to be more relaxed when we breathe into our abdomen. However, if we are anxious or tense, our breathing occurs in the upper chest and becomes shallow – in this way, the emphasis is taken away from the exhalation and focuses on the inhalation. Being breath-aware and utilising the breath with specific techniques, is a wonderfully reliable antidote to fear, anxiety, discomfort and pain, to work through the different stages of labour. With a strong connection to breath, the mother is more likely to respond positively to the progress of labour and remain in a more relaxed state. The steadier the breath, the calmer the labour and birth. Women can gain a greater sense of control when utilising their breath to help ride through waves of contractions and rest in between; this makes each contraction more purposeful and productive. Physiologically, the more oxygen in a birthing woman’s body, the more strength and energy the woman and baby will retain.

Different stages of labour call for different uses of breath and breathing rates – the woman’s birth team can be instrumental in supporting her and working together to achieve the most effective type for her, even doing it with her. For example, following a deep inhalation through the nose, a deep, long sigh, sound or chant can help to calm the mother. Balaskas (1989) explains, breathing with sound helps to deepen and lengthen the exhale. When sound is omitted through the mouth, this stimulates the vagus nerve, which sends signals to the brain to activate the parasympathetic nervous system (rest and digest) and helps to quieten the sympathetic nervous system (fight or flight) responses. Vocalisation during birth is what Rhea Dempsey (2003) coined a woman’s ‘birth song’. The breath is an integral part to the quality of the birth song – it’s primal and it comes from the soul. To go one step further, Juju Sundin (2007) states that sound blocks pain – ‘breath and sound are universal birthing behaviours that are extremely powerful’ (2007, p. 53).

Sundin (2007) clearly states that uneven, uncontrolled patterns of breath will feed stress, fear, anxiety and ‘sick pain’. However, rhythmic breath and vocalisation will help to decrease stress responses and work with ‘healthy pain’. Sundin (2007) highlights that when doing anything challenging or difficult, a rhythmic approach tends to help us maintain a sense of ease, calm and control. Sundin (2007) explains, the in-breath usually takes care of itself, it’s the exhale that may require more attention to ‘release’ the carbon dioxide, fear, pain, stress, tension…whatever it is you can identify that needs to be released to help you through contractions. Her advice is to not hold back – labour is about letting go. 

If any techniques or strategies that you apply during labour creates tension, stress or unrest, change the strategy and try approaching it differently. This is where your birthing team becomes instrumental in knowling what strategies and techniques you could apply during birth to mix it up. Sundin (2007) states: 

“You can be different, put your breath to work and make it work harder than the pain. Put your sound to work, focus on it and make it work for you to block your pain.” (2007, p. 57)

Some strategies and approaches you might like to explore, according to Sundin (2007):

• Slow your rate of breathing, following the outbreath
• Say ‘aaaahhhh’ or ‘owwww’ on the full length of your outbreath in a soft, calm and centred way
• Say ‘yes’ on an outbreath, perhaps adding to this to create a mantra e.g. ‘Yes, I can do this!’
• In the first stage of labour, say ‘open’ on an inhale OR exhale – try both ways to see what resonates with you
• Listen to sounds you omit when breathing in and out
• Experiment with different rhythms and rates of breathing to suit your needs as labour progresses
• Imagine blowing away dust or blowing out candles on a birthday cake as you exhale
• Observe your breath traveling in and out of your body
• Save vocalisation for the contractions, and take rest in between
• In the second stage of labour, focus on panting with short shallow breaths in and out. This helps prevent the need to push. 

Pranayama (breathing techniques)

Pranayama, put simply, is the regulation of the breath using particular techniques and exercises. Prana means life force. Pra meaning movement, na meaning always – that which is always moving. Ayama meaning expansion; expanding our energy outward. Desikachar (1995) devotes a chapter to explaining the intricacies of pranayama and emphasises the importance of lengthening the breath, especially the exhalation in order to clear any waste and energy that may be stuck in the body. However, when acquainting yourself with pranayama techniques, allow the ratio of the inhale and exhale to be 1:1. Once you feel more confident and comfortable with using the following techniques, you can then begin to lengthen the exhale.

Physiological benefits of Nasal breathing:

According to Lawrence (2019) breathing through the nose is a proper way of breathing in order for our body to clear toxicity as well as minimise harmful matter entering our lungs. Cilia, tiny hairs that line the nose, are designed to capture any unwanted particles with each inhale, allowing air to be filtered when entering the lungs. Lawrence (2019) states breathing through the nose also humidifies and regulates the temperature of the air entering our body.  

Interestingly, Lawrence (2019) draws on the work of Otto Warburg’s Nobel Prize from 1931, when he discovered that oxygen-starved cells caused cancer. She raises this point to highlight the importance of deep nasal breathing, giving the body every chance to do its best work to repair cells and support optimal distribution of oxygen throughout the body. Furthermore, Lawrence highlights: 

“…the lower lung is rich with the parasympathetic nerve receptors associated with calming the body and mind, whereas the upper lungs – which are stimulated by chest and mouth breathing – prompt us to hyperventilate and trigger sympathetic nerve receptors, which results in the fight or flight reaction.” (2019, para. 7)

Levine (2015) refers to the work of Sat Bir Singh Khalsa, a professor at Harvard Medical School, who states that our pace and depth of breath triggers our parasympathetic and sympathetic nervous system responses. Levine (2015) highlights that ‘millions of sensory receptors in the respiratory system sends signals via the vagus nerve to the brainstem’ (2015, para. 5). With this knowledge in mind, it paints a very clear picture that how we breathe and the quality of our breath have major implications on our wellbeing. 

One way to connect with your breath and reduce stress responses is by first observing the length of breath taken as you inhale, counting as you go, and then exhaling for the same count. Gradually, the length of your inhalation will increase; as you exhale, maintain the same count as your inhale. Coupled with this, increase the interval between respirations and start to feel into parts of your body receiving inhalations and exhalations, i.e. abdomen, sides and back of the lungs and upper chest. Some specific pranayama techniques are:

• Ujjayi (Victorious Breath)
• Nadi Sodhana (Alternate Nostril Breathing)
• Sitali(soothing/cooling) / Sitkari (sipping/hissing)
• Brahmari (Humming Bee Breath)

How to perform Ujjayi (Victorious Breathing):

• Sit upright in a comfortable seat
• Connect with your breath, noticing the rise and fall of your belly as you inhale and exhale
• Create a slight constriction in the back of your throat, as though you are hugging your windpipe. This creates an oceanic sound on the inhale and exhale
• OR, imagine you are holding up a mirror held in front of you and you’re trying to fog up the mirror as you exhale. Create the same sound as you inhale. Then try closing your mouth and continue with the same sensation felt in the back of your throat
• Allow the breath to be deep and expansive, noticing the rise and fall of your belly, sides and upper chest

Physiological benefits of Ujjayi (Victorious Breathing):

Kaminoff (2010) explains that when we engage Ujjayi breath by constricting the throat, it creates friction, muscular effort and stability which in turn generates more heat in the body. According to Desikachar (1995), Ujjayi breath is used before Nadi Sodhana is learnt. Not only does the heat, generated from this style of breath, aid physical movement and the flow of energy in the body, but the conscious emphasis on sound and feeling of the breath in the body is an ideal start to connect the mind with the breath whilst performing yoga postures (asanas). In addition to this, Eilser (2018) states Ujjayi breath helps pump more fresh oxygen into the bloodstream as this technique allows the breath to travel deeper into the recesses of the lungs.

Ujjayi can be performed throughout the course of the day to help you remain centred and relaxed. In the Yoga Sutras, it suggests the breath should be long and smooth. To support this, ensure the transition between the inhale and exhale is not forced but rather flows smoothly from inhale to exhale. The key to making this breath effective is to maintain the length and smoothness whilst going about your day or yoga practice.  (Anderson, 2019; Miller, 2017)

How to perform Nadi Sodhana (Alternate Nasal Breathing):

• Sit upright in a comfortable seat
• Vishnu mudra: connect the index and middle finger to the palm of the right hand (people can use different fingers if need-be, or their left hand if preferred) 
• Take the thumb and press into the septum of the right nostril gently and then up to create a seal 
• Inhale left nostril 
• Release thumb from the right nostril and press the ring finger into the septum of the left nostril and then up
• Exhale right
• Inhale right
• Release ring finger from the left nostril and press the thumb into the septum of the right nostril and then up.
• Exhale left – this is one round 

Note: It is important to always inhale through the left nostril to begin this style of pranayama to activate the right hemisphere of the brain – it is responsible for art, emotion, feminine/yin, to name a few. Starting with the left nostril gives the right hemisphere a chance to activate first, as most people are left hemisphere dominant – logical, technological, masculin/yang, and need support to quieten this side of the brain.

Nadi Sodhana should be performed for a minimum of 30 rounds. The technique used is Ujjayi breath.

Physiological benefits of Nadi Sodhana (Alternate Nasal Breathing):

Desikachar (1995) explains ‘nadi is the passage or vein through which the breath and energy flow; sodhana means cleansing’ (1995, p. 61). Nadi Sodhana is said to clear and move energy throughout the body and mind and have a very calming effect. It is said to help with stress, anxiety, insomnia, focus, and concentration. Through deep breathing, using this technique, the vagus nerve is activated, which triggers the parasympathetic nervous system, counteracting responses to stress. This practice is said to help us relax, reduce blood pressure and heart rate, and improve digestion. 

Desikachar (1995) explains Nadi Sodhana is designed to lengthen the inhalation and exhalation, evenly distributing the flow of oxygen and energy throughout the body, which in turn creates a sense of peace, ease and calm. 

How to perform Sitali:

• Sit upright in a comfortable seat
• Using Ujjayi breath, inhale through your nose and exhale fully
• Poke out your tongue and curl the sides upwards, creating a straw or u-shape with your tongue
• Inhale deeply, allowing the air to be funnelled through your tongue
• Exhale out from your nose, maintaining Ujjayi breath – this is one round

How to perform Sitkari:

• Sit upright in a comfortable seat
• Using Ujjayi breath, inhale through your nose and exhale fully
• With your teeth held together, expose your teeth, as though you’re stiffly smiling at someone
• Rest your tongue behind your teeth so that air can pass over your tongue creating  coolness
• Inhale deeply, allowing the air to filter through the gaps in your teeth
• Exhale from your nose, maintaining Ujjayi breath – this is one round

Note: Sitali/Sitkari should be performed for a minimum of 30 rounds to identify with a change in blood temperature. Breath ratio 1:1 e.g. 4 counts on an inhale and 4 counts on an exhale. The technique used is Ujjayi breath on the exhale only. 

Physiological benefits of Sitali/Sitkari:

Holcombe (2012) states Sitali/Sitkari can improve mental clarity, minimise agitation, frustration and anxiety, and reduce heat from the body. According to Bergland (2016), inflammation in the body is the result of heightened ‘biological markers for stress’ (2016, para. 1), therefore it is important to lower the nervous systems fight or flight responses. Sitali/Sitkari works the same way as an evaporative air conditioner – it helps to cool the blood and reduce inflammation – physical, emotional and mental. It can be used for menopause (especially if it affects mothers side of family), and is beneficial to use in extremely hot weather. 

How to perform Brahmari (Bee Breath):

• Using Ujjayi breath, inhale through your nose 
• With your mouth closed, create a medium-toned buzzing sound (equivalent to a c note), feeling the vibration behind your eyes, and all the way up into the front of your head – this is one round

Note: Breath ratio 1:1 e.g. 4 counts on an inhale and 4 counts on an exhale. The technique used is Ujjayi breath on the inhale only. 

Physiological benefits of Brahmari (Bee Breath): 

Brahmari is a breathing technique that aids anxiety due to the sound omitted on the out breath which resembles the humming of a bee, hence the translation of Brahmari in Sanskrit meaning bee. The humming sound is said to disrupt an active mind and bring about a sense of calm and groundedness. Furthermore, quoting Timothy McCall, “lengthening exhalation relative to inhalation reduces the ‘fight or flight’ impulse and maintains a healthy level of carbon dioxide in the blood, which helps you relax” (2008, para. 1) 

Brahmari is most effective in calming the mind due to the vibrations and sounds heard and felt in and around the head. This breath is known to relieve agitation, anxiety, frustration and minimise feelings of anger. That said, it is important that the vibration from the buzzing sound is felt in the front of the head for the full effect of this breath on the mind and body.

Questions for further consideration and self inquiry: 

• What stress responses can you anticipate? 
• How might you manage your responses?
• What breathing techniques might you implement?

References:

Anderson, S 2019. ‘Ujjayi pranayama: victory breath’, Yoga International, viewed 20 August 2019, https://yogainternational.com/article/view/ujjayi-pranayama-victory-breath

Balaskas, J 1989. New active birth: a concise guide to natural childbirth. Unwin Paperbacks, England.

Bergland, C 2016. ‘Vagus nerve stimulation dramatically reduces inflammation’, Psychology Today, viewed 29 February 2019, https://www.psychologytoday.com/au/blog/the-athletes-way/201607/vagus-nerve-stimulation-dramatically-reduces-inflammation

Brahinsky, R 2008. ‘Use Bee Breath to get anxiety to buss off’, Yoga Journal, viewed 13 December 2018, https://www.yogajournal.com/practice/buzz-away-the-buzzing-mind

Dempsey R 2013. Birth with confidence: savvy choices for normal birth. Boathouse Press, Australia. 

Dempsey R n.d. ‘Pain is my Friend. Pain is my Friend’, Birthing Wisdom, viewed 20 August 2019, http://www.birthingwisdom.com.au/wp-content/uploads/Article-PainIsMyFriend-RheaDempsey.pdf

Desikachar, T. K.V 1995, The heart of yoga: developing a personal practice, Inner Traditions International, Vermont.

Eilser, M 2018. ‘Learn the ujjayi breath, an ancient yogic breathing technique’, The Chopra Centre, viewed 14 December 2018, https://chopra.com/articles/learn-the-ujjayi-breath-an-ancient-yogic-breathing-technique

England, P & Horowitz, R 1998, Birthing from within: an extra-ordinary guide to childbirth preparation. Partera Press, U.S.A. 

Holcombe, K 2012. ‘Breathe easy: relax with pranayama’, Yoga Journal, viewed 28 February 2019, https://www.yogajournal.com/practice/healing-breath 

Lawrence, G 2019. ‘Breathing is believing: the importance of nasal breathing’, Gaiam, viewed 28 February 2019, https://www.gaiam.com/blogs/discover/breathing-is-believing-the-importance-of-nasal-breathing

Levine, J 2015. ‘The science of breathing’, Yoga Journal, viewed 28 February 2019, https://www.yogajournal.com/yoga-101/science-breathing

McCall, T 2008. ‘5 ways to practice bhramari’, Yoga International, viewed 17 December 2018, https://yogainternational.com/article/view/5-ways-to-practice-bhramari

Miller, T 2017. ‘What is Ujjayi?’, Yoga Journal, viewed 20 August 2019,  https://www.yogajournal.com/practice/what-is-ujjayi

Pfannkuch, B 2017. ‘Sitali and Sitkari the Cooling Breath!’, The Art of Balance, viewed 28 February 2019,  http://theartofbalance.com.au/sitali-and-sitkari-the-cooling-breath/

Simkin, P 2018. The birth partner: a complete guide to childbirth for dads, doulas, and all other labor companions. Harvard Common Press, U.S.A. 

Simkin, P et al., 2018. Pregnancy, childbirth and the newborn: the complete guide. Ingram Publisher Services, U.S.A. 

Sundin, J 2007. Birth skills, Allen & Unwin Book Publishers, Australia. 

Uplift TV 2019, The Science of breathing by Mithu Storoni, online video, viewed 2 July 2019, https://uplift.tv/2018/the-science-of-breathing/

Yoga Anatomy 2010, Why is Ujjayi Breathing useful, and when should we use it? by Leslie Kaminoff, online video, viewed 13 December 2018,  https://www.youtube.com/watch?v=WhOGJR6Ilis

Yoga Anatomy 2012, My History in Breath Education – Leslie Kaminoff, online video, viewed 13 December 2018, https://www.youtube.com/watch?v=oLyDko-stVA

Yoga Synergy New South Wales 2018, Hillary is doing yoga!, viewed 17 December 2018, https://yogasynergy.com/hillary-is-doing-yoga/

Yoga Synergy New South Wales 2018, The risks and benefits of chest breathing, viewed 17 December 2018, https://yogasynergy.com/the-risks-and-benefits-of-chest-breathing/