By Maria Larrain MPhil BOst DPO PgC ACE (clin ed)
By integrating mindful breathing into your daily routine, you can unlock your breath’s transformative potential, leading to a significant improvement in your health and well-being.
At Butterfield Osteopathy, we understand the profound impact that simple, everyday practices can have on our overall well-being. One such practice is the art of breathing—specifically, deep and mindful breathing. As highlighted in a recent article, we were inspired by insights from world-renowned tennis player Novak Djokovic.
We explore how a mere five seconds of focused breathing can bring about immediate relief, significantly reducing stress, boosting focus, and improving well-being. The power to feel better is in your hands, or rather, in your breath.
The Science Behind Deep Breathing
When we take control and breathe deeply, we engage the parasympathetic nervous system, promoting calm and relaxation. This contrasts with shallow, rapid breathing, which triggers the sympathetic nervous system, often associated with the fight-or-flight response. Hence, we tend to breathe shallowly when stressed, usually overusing the neck muscles. The neck pain and shoulder pain we often see at our clinic are frequently stress-related, sometimes COVID-related, due to shallow, rapid breathing. This understanding can empower you to take control of your health and well-being.
According to Djokovic, deep breaths are integral to maintaining mental clarity and physical performance under pressure. This is not just anecdotal; scientific research supports the benefits of deep breathing for reducing stress and enhancing cognitive function.
How Deep Breathing Works
When you take a deep breath, several physiological changes occur:
- Oxygenation: Deep breathing increases the oxygen supply to your brain and muscles, improving function and performance.
- Heart Rate: It helps to lower your heart rate, promoting a sense of calm.
- Stress Hormones: Reduces levels of cortisol, the primary stress hormone.
- Focus: Enhances concentration and mental clarity by reducing the distractions of stress and anxiety.
Benefits of Deep Breathing
Reduced Stress
You will experience lower stress and anxiety levels as you practice deep breathing regularly. This is particularly beneficial for individuals dealing with high-pressure situations, whether in sports, work, or personal life.
Improved Focus and Performance
Enhanced oxygenation and reduced stress hormones improve cognitive function and performance in various tasks.
Better Emotional Regulation
Deep breathing helps you maintain emotional balance, making it easier to handle challenging situations calmly and effectively.
Integrating Breathing Practices with Osteopathy
At Butterfield Osteopathy, we recognise that the body and mind are interconnected. Integrating deep breathing exercises with osteopathic treatments can amplify the benefits. We know from our work with babies how vital the first breath is!
Our osteopaths work to help you with any restrictions you may have in your body due to your breathing patterns, which can be a result of stress and mental health issues. Over time, these patterns can become habitual and cause added pain and dysfunction in your neck and shoulders. Our personalised breathing techniques are part of a holistic approach to health and wellness. Good breathing is essential for human beings’ health and well-being.
Practical Steps to Incorporate Deep Breathing – in 5 Easy Steps
At Butterfield Osteopathy, we encourage patients to integrate deep breathing into their daily routines. Here’s how you can start:
- Find a Quiet Space: Sit or lie down in a comfortable position in a quiet environment.
- Close Your Eyes: This helps to minimise distractions and allows you to focus inward.
- Inhale deeply: Breathe slowly through your nose for a count of five, allowing your diaphragm to expand (belly breathing). Imagine filling your entire lungs in three steps: first, the lower lungs under your ribs where your diaphragm is located, then the middle lungs by your chest, and finally, the upper lungs by your collarbones.
- Hold: Hold your breath for a count of one to five to maximise oxygen absorption. Many people struggle to hold their breath, but the longer you can hold, the more improvement you will notice as you practice.
- Exhale Slowly: Exhale gently through your nose (or mouth) for a count of five, releasing all the tension you notice in your body.
Repeat this cycle for a few minutes each day. Gradually, you will notice an improvement in your stress levels and overall well-being.
Conclusion
Breathing deeply for just five seconds can be a powerful tool for improving mental and physical health. Inspired by Novak Djokovic’s practices and supported by scientific research, deep breathing is an accessible, effective way to reduce stress, enhance focus, and promote well-being.
We invite you to visit Butterfield Osteopathy to learn how integrating deep breathing with osteopathic care can support your health journey, whether you are a runner, a new parent, or both!
Book an appointment if you want more information and help improve your breathing or if you have any concerns related to pain as a result of stress.
