Just Take a Deep Breath
Breath: it is the first thing we do at birth, and last thing to go when we leave. During the first few months of life, infants are very much aware and in control of their breathing, however as we age, breathing becomes an unconscious reflex. While we may not be aware of it at all times, there is an intimate connection between the breath, body and mind. Our thoughts and physiology can influence our breathing and vice versa. Understanding this relationship helps us use our breath to create balance in our bodies.
There has been a wide appreciation of the positive impact of breathing on the mind and body. Research has shown that simple, mindful and deep breathing to be beneficial in several ways such as
- Reducing anxiety and depression
- Stabilizing blood pressure
- Increasing energy levels
- Decreasing stress and relaxing muscle groups
- Improves the immune system
Some of these benefits can be experienced when we use deep breathing as a tool during stress. Stress naturally triggers the sympathetic response in the body, which increases adrenaline and cortisol levels in the body, increases blood pressure and puts us in a high alert state. In this state, our breathing becomes shallow and rapid and we primarily breath through our chest.
On the other hand, when we switch to deep breathing, we engage our abdominal muscles and diaphragm allowing for more oxygen exchange to occur in the lower parts of the lungs. It reduces the stress in the muscles of the upper neck and chest. This practice reverses the physical stress response in the body creating a sense of calm and slowing down rather than the flight or fight response that is accompanied with shallow and rapid breathing.
It is amazing how such a ‘simple’ act of paying attention to your breath can be a terrific way to gain the advantages mentioned above along with boosting one’s immune system. A future without drugs will probably never materialize, but we have tools at our disposal to prevent and cure some illnesses by influencing problems of the modern lifestyle:the disconnect with our bodies and our environment. Practicing some of these breathing techniques on a regular basis can dramatically improve health without pills, potions, exercise regimes or diet. A study from 2005 discusses two different types of rhythmic breathing processes that aids in immune system improvements and stress reduction.
A legendary example of someone employing these rhythmic breathing techniques to change his body chemistry is Wim Hof. A man famous for climbing Mt Everest in shorts and even running a marathon above the arctic circle has been given the nickname, “The Iceman”. Win Hof has been able to boost his immune system with controlled breathing to withstand enormous external and internal pressures. His methods have been investigated by University researchers and organizations, who concluded that just by modulating his breathing, he elicits nervous system responses that most people can’t influence.
My Personal Experience During Pregnancy
I have been practicing breath work as a part of my yoga routine for a few years now and I have especially found it very helpful during pregnancy. Pregnancy in itself is a bag of new unexpected symptoms and emotions, and to top it off, being pregnant during a pandemic brings its own share of uncertainty. Using breathing exercises helped me personally navigate this time to cultivate feelings of calm, awareness and gratitude. In my personal experience, using deep breathing and mindfulness techniques played an even more important role than diet and exercise alone. I personally found that these techniques helped me influence my mental state, which in turn affected my physical state of wellbeing.
Importance in Dentistry
Correct nasal breathing is critical early on in life for the development of upper airway and associated structures. In the upcoming articles, we will discuss the importance of proper breathing in dentistry, the impact we see on the hard and soft parts of the oral cavity, and some of the many things we can do to prevent or correct those habits early on in life.