We breathe unconsciously, that’s a fact. Without thinking about it, it’s vital. Which does not mean that this unconscious breathing is the one that brings us the most benefits. By relying on conscious breathing, you can activate your parasympathetic system, which slows your heart rate, promotes rest, relaxation and recovery. With obvious health benefits. “Conscious breathing is neither more nor less than the natural breathing which puts the body and the mind in balance.“, says Stéphanie Brillant, who directs the Breathing Academy.
“Belisa Vranich – an American clinical psychologist known for her work around the breath, she notably created the “Breathing classes”, in the United States – found that children naturally breathe correctly until the age of about five, otherwise said until the entrance of the school!“The constraints of school (which are reminiscent of those of active life in general) thus disturb our natural breathing. In particular, the question of sitting, throughout the day, but also skimpy clothing or stress. “A study has even shown that we hold our breath when we read our emails.“, notes our expert.
By regaining natural breathing, we act on all of our organs via the vagus nerve, we can reduce inflammation in the body, improve sleep – there are more deep sleep phases –, better manage our emotions or even regulate their weight, boost their memory and their ability to concentrate. “When we breathe badly, our lungs work less wellinsists Stéphanie Brillant, just like our digestive system.”
How to breathe well naturally?
Natural and conscious breathing is based on three pillars:
- It is a breath that is done through the nose, both inspiration and expiration, so as to completely oxygenate the airways. “This is very important, because then the nose can fully play its role as a filter.notes Stéphanie Brillant again. If we sleep with our mouth open, for example, our body loses oxygen and recovery”;
- It’s a breath ample, which mobilizes the thorax360° since you feel the opening in the abdomen, flanks and back;
- It is a breath, finally, which settles into a slow rhythm, below 12 inspirations/expirations per minute. Cardiac coherence, which consists of performing six breaths per minute, can be a reference breath (at the level of the rhythm) when it is mastered.
The diaphragm is the reference muscle when talking about breathing. It is he who makes the junction between the abdomen and the rib cage since he is located in the alignment of the two. “This is why it is essential to stand straight to let the air circulate well between the top and the bottom of the trunk.says Stéphanie Brillant. It’s a bit like a chimney flue, with the diaphragm going up and down.“Breathing is well accomplished when the diaphragm descends on inspiration. Moreover, “it’s horizontal breathing, a bit like that of a catadds our expert, when we inhale, we must have the feeling that everything deviates, that we swell!“
Three exercises to naturally learn how to breathe
1. Feel the breath flow
Lie on your back on a mat, knees bent, feet flat. Put something heavy enough on your belly (a heavy book is fine) so that you are aware of the movements of your abdomen during breathing. Inhale and exhale slowly through your nose, feeling your breath pass through your lower abdomen and lower back. The rib cage and the abdominals open at the same time, we feel – as the breath passes – that we “widens“, that the back sticks to the ground.
2. Work on the rhythm
The easiest way is to work on the cardiac coherence rhythm. Count 5 seconds of inspiration then 5 seconds of expiration, which is equivalent to 6 inspirations/expirations per minute. Many apps or tutorials on the Internet can be used as support (we follow a ball with our eyes for example, which frees up counting).
3. Learn to inhale and exhale through your nose
Put some water in your mouth and dance (or move) for 3 minutes keeping your mouth closed so the water doesn’t escape.
