Breathe Inhale Exhale

A simple two-step process, the very first thing we will do and the very last thing we will do – breathe. As Dr Frederick Leboyer said in 1976, “our breathing is the fragile vessel that carries us from birth to death. Surprisingly, we are not taught how to breathe, as practically and commonly as we are taught how to brush our teeth, read and write or ride a bicycle. Breathing just happens, and more than 22 000 times a day. As we grow older, our breathing changes due to nature then due to habits, the environment and human evolution. This essential aspect of our lives has been studied extensively by a range of researchers, from medical professionals to journalists, from recent years to those of centuries ago. Ancient concepts have re-emerged, under possibly new names, with increasing reference to the importance of breath in mental health. The concept of breath itself is mentioned throughout some of the major religious philosophies along various spectra, from the concept of life being breathed into humans in the Holy Quran in Islam (Surah 15 Al-Hijr, Ayat 28-29) and Catholicism in the Bible (Genesis 2:7) to the concept of prana in Hinduism and Ānāpānasati Sutta in Buddhism. Through the words which follow, you are invited to reconsider the way you breathe and explore how changing your breathing for the better can change your life, as explained, in recent years, by countless authors and speakers.

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Scientists at Kyoto University, Japan have investigated how the human nose, which is deemed to have evolved in its current protruding shape as a response to changing environments, actually does not perform its role efficiently. In his book Breath, The New Science of a Lost Art, science journalist James Nestor builds on existing scientific studies to investigate further on issues caused by dysfunctional breathing. As the human brain has expanded, the human face structure became smaller leading to unhealthy breathing. Through his research, some remarkable findings have explained the importance of nose breathing. Constant mouth breathing and poor breathing habits have had a detrimental effect on our health, from issues with teeth misalignment to behavioural performance.

Nestor argues in his book that nose breathing is the best, and that with the use of mouth taping, mouth breathing can be reduced. His findings elaborate further on nasal breathing as ‘’warming, moistening and filtering the air we breathe, leading to our bodies processing the air more efficiently.’’ He also propounds for slower and less breathing. Interestingly, the current rate of breathing, which lies between 12 to 20 per minute, may cause an imbalance in the oxygen and carbon dioxide levels in blood. During his research, he discovered how some prayers cycles, from Hindu, Buddhist and Catholic origins as well as North American and African cultures followed a pattern of around 5-6 breaths per minute. These patterns enable lower blood pressure and provide more oxygen to the brain, which is why Nestor labelled it the “perfect breath.”

Our breath has more impact on our lives than we can imagine. As mentioned, people have written about and talked about it extensively, with more and more people teaching it now, with various forms of breathwork exercises, from ancient Yoga techniques such as pranayama, as explained by Patanjali in the Yoga Sutra to adapted more recent ones, such as the Wim Hof method, which is focused on deep inhalations and exhalations. Speakers at various TEDx talks discuss benefits of better breathing. Lucas Rockwood explained how improved breathing can alter the pH of blood between alkaline and acidic, improve sleep as well as improve digestion. Lynsie McKeown, elaborates on the role of regulated breathing towards increasing awareness and self-awareness. Dr Romila Romite Mushtaq provided more insight on how better breathing helps in being more mindful and focused. Max Strom delivered an impactful talk on sustainability and happiness can be unlocked through better breathing in the form of a daily improved routine.

Studies have pointed towards better breathing as some form of nose breathing. There are however some occasions which focus more on mouth breathing. Nestor talks about over breathing, which allows the body to deal with stress better. Dan Brulé in his book Just Breathe, Mastering Breathwork, also consolidates this approach while distinguishing the need for mouth breathing to “charge aliveness.” Breathing is a tool that we can use to enhance our lives. As we face more and more uncertainty, and look for change around us, this is a simple invitation to focus on breathing better, breathing less but sustainably and longer through the nose.

Inhale

Exhale

Breathe.

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For Notes, References and further reading, please see the online version

Notes

Birth without violence, Frederick LeBoyer, MD, 1974

https://www.lung.ca/lung-health/lung-info/breathing

Surah 15. Al-Hijr, Ayat 28-29 (islamicstudies.info)

GENESIS 2:7 KJV « And the LORD God formed man of the dust of the ground, and breathed into his nostrils the breath of life;… » (kingjamesbibleonline.org)

Prana | Indian philosophy | Britannica

MN 118 Ānāpānasati Sutta | Mindfulness of Breathing (dhammatalks.org)

James Nestor, Richard Brown and Patricia Gerbarg, Jean Hall, Donna Farhi, Dan Brulé, Danny Pennman, Swami Rama, Robert Fried, Michael Townsend Williams, Richard Rosen, Master Stephen Co, Dominique Antiglio amongst others.

Lucas Rockwood (https://www.youtube.com/watch?v=_QTJOAI0UoU),

Stacey Schuerman (https://www.youtube.com/watch?v=hFcQpNr_KA4),

Joe DiStefano (https://www.youtube.com/watch?v=bczm0RsIZUM),

Lynsie McKeown (https://www.youtube.com/watch?v=DZZ2lQ9mdKI),

Rachel Chandor (https://www.youtube.com/watch?v=FyKY-YrKNrU), amongst others.

The evolution of the nose: why is the human hooter so big? | New Scientist

Scientists Evaluate the Noses of Early Human Ancestors – Archaeology Magazine

Frontiers | The impact of mouth breathing on dentofacial development: A concise review (frontiersin.org)

Investigation on the Effect of Oral Breathing on Cognitive Activity Using Functional Brain Imaging – PMC (nih.gov)

Yoga Sutras of Patanjali 2.49-2.53: Pranayama and breath control, rung #4 of 8 (swamij.com)

Breathing techniques | Wim Hof Method

Change Your Breath, Change Your Life | Lucas Rockwood | TEDxBarcelona – YouTube

Change Your Breath, Change Your World | Lynsie McKeown | TEDxAsheville – YouTube

The powerful secret of your breath — Romila “Dr. Romie” Mushtaq, MD | Romila Mushtaq | TEDxFargo – YouTube

Breathe to Heal | Max Strom | TEDxCapeMay – YouTube

The Science Of Yogic Breathing | Sundar Balasubramanian | TEDxCharleston – YouTube; Pranayama: Extend Your Life by Extending Your Breath | Jim Kambeitz | TEDxBismarck – YouTube

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References and further reading

Birth without violence, Frederick LeBoyer, MD, 1974

Breath: The New Science of a Lost Art, James Nestor, 2020

The Healing Power of the Breath: Simple Techniques to Reduce Stress and Anxiety, Enhance Concentration, and Balance Your Emotions, Brown, Richard P., Gerbarg M.D., Patricia, 2012

Breathe: simple breathing techniques for a calmer, happier life, Jean Hall, 2016

The Breathing Book: Vitality and Good Health Through Essential Breath Work, Donna Farhi, 1996

Just Breathe: Mastering Breathwork for Success in Life, Love, Business, and Beyond, Dan Brulé, 2016

The Art of Breathing: The Secret to Living Mindfully, Danny Penman, 2018

The science-of-breath, Swami Rama, Alan Hymes, Rudolph M. Ballentine, 1940

The Psychology and Physiology of Breathing: Robert Fried, 2013

Do Breathe: Calm your mind. Find focus. Get stuff done, Michael Townsend Williams, 2015

The Yoga of Breath: A Step-by-Step Guide to Pranayama, Richard Rosen,2002

The Power of Prana: Breathe Your Way to Health and Vitality, Master Stephen Co, Eric B Robbins & J. Merryman, 2011

The Life-Changing Power of Sophrology: A practical guide to reducing stress and living up to your full potential, Dominique Antiglio, 2018