Wellbeing

NH’s Talking About: Learning to Breathe

Is the secret to wellbeing learning how to breathe properly? NH investigates…

From smartphone notifications to endless ‘to do’ lists; we’re constantly faced with digital distractions or pressing obligations. However, the stresses and strains of modern life have caused our breathing to act as if we’re repeatedly under threat. And when the body senses danger, it triggers an in-built mechanism that releases adrenaline and kickstarts our fight or flight response – your heartbeat quickens, you may start breathing faster, and your entire body can feel tense and ready to take action. “However,” says Stuart Sandeman, breath coach and founder of Breathpod (breathpod.me), “learning to breathe properly again will bring your mind and body back into coherence.” So, hit your body’s internal snooze button and allow yourself time to exhale.

The true significance of breathing can easily pass you by, but your breath is the greatest asset you have. “It helps you to feel solid; whole,” says Danny Penman, author of The Art of Breathing (£8.99 HarperCollins Publishers), “and in complete control of your life while grounding you in the present moment and clarifying the mind.” According to Danny, the art of breathing kindles a sense of wonder, awe and curiosity – the very foundations of a happier and more meaningful life, and grants you the courage to accept yourself with all of your faults.

However, breathing relies on the powerful muscles of the diaphragm, the abdomen and the intercostal muscles that lie between the ribs. “This is helped along by the smaller secondary muscles of the neck, shoulders and upper ribs,” says Danny. But if your breathing is out of sync, your abdomen tenses and prevents certain muscles from working. “They begin tugging against each other, leaving the secondary muscles to do all the work,” explains Danny. But your secondary muscles are only designed to carry 20 percent of the burden, so they become stressed. “If this continues, it can lead to chronic tension in the shoulders and neck, causing headaches, fatigue, and shallow breathing,” says Danny. To help tackle anxiety and keep your breathing in check, Stuart suggests practising relaxation techniques, such as box breathing. Danny describes this as setting your breath free and mindfully submitting to its natural rhythm.

“You’ll want to feel the air as it flows in and out of your body.” So, for the time when you’re feeling overwhelmed by lockdown or you simply need to press pause, here is an easy fiveminute breathing technique to help get you started: “Take a moment to notice how you’re breathing,” says Stuart. “Breath awareness is a key factor – and however you’re breathing, start slowing it down and breath through your nose, and use your diaphragm to breathe deep into your torso,” says Stuart. Once you’ve done this a couple of times, Stuart suggests adding in some counts. For example, breath in for four counts, hold for a further four. Then, breath out for another four counts, and hold for four counts again.

We can’t escape the modern world and its stresses, but we can learn to control our breathing. Download an app or join Stuart’s breathwork sessions on Instagram to help you reconnect with your breath.