Exercise Physiology

Mindfulness and Breathwork

Mindfulness and ‘Just Breathe’ How many times have you heard these two terms?! Mindfulness is a type of meditation. It is the quality of being present and fully engaged with whatever we’re doing at that given moment, free from distraction or judgment, and aware of our thoughts and feelings without getting caught up in them.

It has many benefits and can assist you to feel more connected to your body, your mind, increase memory and can even reduce stress. You can’t meditate is what you’re most likely thinking aren’t you? Well I am here to tell you mindfulness is a practice that anyone can do and it can be done anywhere. There are numerous ways we can implement mindfulness within our day; whilst on a walk, a body scan, breathe work, noticing your thoughts to name a few. I challenge you to go for a walk and during that walk name three things you can smell, three things you can hear and three things you can see.

What is important is that you have intent; choosing to foster your thoughts, attention; noticing the simple things and attitude; an attitude of gratitude (that’s another blog entirely)!

So getting back to the “Just Breathe” this is something we do without thought but it can be altered due to a stress response, it can be either a negative or positive stress response. E.g. you’re driving in the car and have to slam on the brakes suddenly, your heart feels like it’s going to jump out of your chest and you’re most likely short of breath. This is commonly known as the fight, flight or freeze state (Sympathetic Nervous System) and is caused by the release of a hormone named Adrenaline. Although we have evolved (well most of us), from cavemen and women we still however have the instinctual response when faced with a perceived danger or threat. When we are in this state for a period of prolonged duration is when we exhibit detrimental effects to our health, physically and mentally.

What we need to do in response to our perceived threat or danger is to activate our “rest and digest” state (Parasympathetic Nervous System). We do this by being very deliberate with
modifications to our breathing process, to elicit a specific response. In a nut shell, we need to extend our exhale so it’s longer than our inhale and there are many different methods/exercises we can utilise to elicit this response. Like any new skill it needs to be exercised and practised regularly to improve.

So why don’t you give Diaphragmatic Breathing Technique below a go and let us know your thoughts when you’re next in the clinic.

1. Lie or sit in a comfortable place.
2. Place one hand on your chest and one hand on your abdomen (just belbow your rib cage).
3. Inhale through your nose for 4 seconds.
4. The hand on your abdomen should rise and the hand on your chest should remain as still as possible.
5. Hold your breath for 2 seconds.
6. Exhale slowly and steadily through either your nose or mouth (pursed lips) for 6 seconds.

References:

Black, D.S. (2011). A brief definition of mindfulness. Mindfulness Research Guide. Accessed from http://www.mindfulexperience.org
Hamasaki, H. (2020). Effects of diaphragmatic breathing on health: a narrative review. Medicines, 7(10), 65.
Komori, T. (2018). The relaxation effect of prolonged expiratory breathing. Mental illness, 10(1), 6-7.
Siegel, D.J. (2007). Mindfulness training and neural integration: differentiation of distinct streams of awareness and the cultivation of well-being. Social Cognitive and Affective Neuroscience, 2, 259-263.
Tharion, E., Samuel, P., Rajalakshmi, R., Gnanasenthil, G., & Subramanian, R. K. (2012). Influence of deep breathing exercise on spontaneous respiratory rate and heart rate variability: a randomised controlled trial in healthy subjects. Indian J Physiol Pharmacol, 56(1), 80-87.