What Are Breathing Therapy And Breathing Practices?
Breathing or respiratory practice can be utilized in a therapeutic setting to enhance respiratory health and calm your nervous system. In a healthcare setting, breathing practice is an activity that can help you breathe more effectively while partaking in physical activity, overcoming breathing disorders, increasing lung capacity, or managing lung disease. However, respiratory therapists can also teach patients how to use conscious breathing to improve mental health and overall wellness.
Breathing practice is a central tenet of mindfulness, a movement growing out of humanistic psychology. Mindfulness involves focusing your mind and body on specific experiences, thoughts, or sensations. It can help individuals reduce stress and symptoms of many mental health conditions, like anxiety and depression. Respiratory therapy may help individuals feel in control of their bodies and reduce physical symptoms related to anxiety.
What Are Respiratory Therapists?
According to the US Bureau of Labor Statistics, respiratory therapy is a rapidly growing career field often in demand of new professionals. Registered respiratory therapists work and treat patients in various settings, including the following.
In hospitals, respiratory therapists may offer the following care:
- Essential life support in emergency rooms
- Neonatal intensive care for premature infants
- Diagnostic tests, treatments for lung conditions, blood-gas analysis, and measurements of carbon dioxide levels within a medical setting
In nursing homes, respiratory therapists may:
- Assess the clinical components of respiratory health in patients
- Work with other healthcare professionals to educate patients about lung wellness
- Provide respiratory therapy for the aging population
- Implement respiratory therapy programs to help assess lung capacity and provide quality care
Cardiopulmonary Rehabilitation Centers
Due to their knowledge of human anatomy, many respiratory therapists work in outpatient rehabilitation centers treating patients and providing chest physiotherapy to individuals who have had accidents, experienced lung diseases, or require respiratory care.
Respiratory Therapists And Mental Health
In psychology, respiratory therapists may help you recognize your breathing patterns, bringing awareness to your body, thoughts, and feelings. Working with respiratory therapists may help you develop skills for reducing anxiety or panic attacks.
Mindfulness is an increasingly accepted and widespread meditative practice borrowed from Buddhism. It is a combination of practices promoted by humanistic psychologists that began in the mid-20th century and was used by various Eastern religions for centuries.
The fact that some elements of mindfulness exercises derive from religious or spiritual practices does not necessarily mean that breathing techniques are considered religious. The breathing techniques used in meditation and mindfulness can be practiced in a secular form and may or may not be connected to your religion or spirituality.
Stress can restrict lung function, and mindfulness promotes awareness of breathing to increase this function. This idea was first introduced to psychology by the humanistic psychologist Carl Rogers. Rogers, the founder of "person-centered therapy," promoted his version of mindfulness, which he called existential living, as one of his five critical elements of person-centered therapy. To Rogers, existential living meant being aware of and appreciating the present without trying to tie its significance to past or future events.
Breathing Practice And Mindfulness
Many people experience racing thoughts and may notice that their mind continues to think throughout the day, even when they are not trying to. While you are doing the dishes, taking a shower, driving, or watching TV, you may notice thoughts come and go. However, you might notice that you do not consciously focus on your breathing or bodily functions. They may just occur. In Buddhism and other practices, this phenomenon may be called the "monkey mind."
The monkey mind concept is similar to the "subconscious mind" idea proposed by Sigmund Freud in the early 20th century. You may not always be aware of what your mind is thinking or the way you are acting. As a result, mindfulness can train the mind to be more aware of every action and to stay in the present moment. One popular method of awareness is mindfulness breathing exercises.
Mindfulness Breathing Exercises To Try
Breathing is a tool in mindfulness meditation and respiratory therapy because it can be noticeable but not distracting. As a result, focusing on your breathing may help you increase focus in general. Below are a few breathing exercises you can try to increase your body and mind awareness and calm yourself in a stressful situation.
Mindful Breathing At Home
Adding breathing practices to your daily routine can have benefits for your mental health. To practice mindful breathing, do the following:
- Sit or lie down in a comfortable breathing position for the duration of your practice. Your legs should lay straight or bend at the knees with your feet flat on the floor. Whatever position you pick, try to maintain it once you begin your breathing meditation.
- Next, settle into the pose and focus on your breathing. You do not have to try to breathe in a certain way. Continue breathing naturally, and note how it feels as you breathe in and out.
- Focus on how your mental state or sensations change as you breathe.
- Consider focusing on other senses as well, such as the feeling of sitting or a breeze from a window.
- Repeat the process for as long as necessary.
Try starting with at least two minutes of breathing and gradually increasing to ten minutes. Aim to practice intentional breathing two or three times each week. You might also benefit from daily practice. Studies show that ten minutes of mindfulness or meditation daily can benefit your mental health.
If you get distracted by your thoughts, acknowledge the thought and return to your breathing. If it continues to repeat, continue acknowledging it and sending it on its way until it stops. When your breathing practice is done, consider the thoughts that entered and what they might mean.
Diaphragmatic Breathing Practice
Diaphragmatic breathing is the scientific term for belly breathing. The goal of belly breathing is to slow down breathing and use less energy to breathe. It gets the name belly breathing from the deep inhales that make the abdominal muscles expand with air.
To practice diaphragmatic breathing, close your eyes or relax your focus. Take a long slow breath through your nose. Note how many seconds you spend inhaling and try to exhale for a second or two longer than you inhale. Repeat if necessary.
Think about the breaths filling your lungs from the bottom through the top and completely emptying your lungs from top to bottom. Ensure you allow your abdomen and chest to move in and out with each breath. Your chest and abdomen may expand when you inhale and contract or "deflate" when you exhale.
One of the benefits of this breathing technique is that you do not have to be sitting in a chair. Diaphragmatic breathing can be done anywhere, in any position, and takes seconds instead of minutes. Further, while you may find it soothing to practice diaphragmatic breathing daily, you can practice any time you feel stressed. There may be apps you can download for your smartphone which also guide you in this type of breathing.
Holotropic breathwork involves the body, mind, and spirit in harmony, unity, stability, and unbrokenness. During this therapy, patients lay on their backs while the respiratory therapist induces consciousness alteration by playing music and guiding the participants through specific breathing exercises. The mental remedy may be conducted in groups so patients can serve as breathing support for each other.
Total capacity of lung health may be required before participation is allowed in a holotropic practice, as it is focused on mental health and not physical health.
After the deep respiration and bodywork sessions, patients may discuss what they have learned about themselves with the professional instructor.
Pursed Lip Breathing
Pursed lip breathing is a therapeutic breathing technique that can be used to increase respiratory performance to full capacity while slowing down breathing. During anxiety attacks and other mental health episodes, people may experience shortness of breath. Studies have shown that pursed lip breathing exercises can help people regain control of their ventilation and oxygenation. To practice pursed lip breathing, inhale deeply through the nose and exhale through puckered lips.
Stress Responses And Breathing
Stress can be a natural and healthy biological response to external stimuli that allows individuals to focus and work efficiently. However, in extreme circumstances, or for people with anxiety disorders and related conditions, the stress response can be incongruent with the circumstances or become chronically hyper-aroused. In these cases, counseling with a respiratory therapist may be beneficial.
When you are in a stressful situation, your body's automatic response system changes your breathing and heart rate to increase your ability to fight, flee, or freeze. However, this response can cause your breathing to be shallow and ineffective. By working with a respiratory therapist to understand your conscious control of breath, you may influence the unconscious controls that occur when you are under stress.
Diaphragmatic breathing may reverse the body's stress response to prevent a panic attack before it begins. The process can involve breathing so that your diaphragm comes down and pushes your stomach into place. Diaphragmatic breathing stimulates the vagus nerve, which can initiate an immediate calming response throughout the body.
The Connection Between Respiration, Breathing, And Oxygen
Deep-breathing exercises may not only control panic attacks by stimulating the vagus nerve. These techniques could also help your body rid itself of toxins. Respiration is the action performed by our lungs when we breathe in oxygen and breathe out its waste product, carbon dioxide. This exchange of oxygen and carbon dioxide can help cells carry out their purpose.
When you take quick, shallow breaths, it may prevent your lungs from working as usual. If your oxygen and carbon dioxide levels are imbalanced, you may feel restricted in your breathing or experience headaches. Diaphragmatic breathing may allow you to maintain proper oxygen balance by increasing the amount of oxygen you take with each breath while ensuring that you are ridding your body of carbon dioxide.
Do You Want To Know How Breathing Practice Works?
You can use several breathing practices to manage your breathing or prevent anxiety and fear. However, if you experience frequent panic attacks, feel unable to focus, or experience distressing thoughts, it may be beneficial to reach out to a trained mental health professional. A therapist may have further breathing techniques to support you in increasing your respiratory and mental health. You can also find a therapist online if you face barriers to in-person treatment.A therapist who works through an online platform can offer breathing and talk therapy.Research published in the Journal of Medical Internet Research shows that people who used BetterHelp experienced a significant reduction in depression symptoms. Through many online platforms, like BetterHelp, you can match with a counselor and gain worksheets, therapeutic suggestions, and mental health webinars through your device. You can get matched with a therapist in 24 to 48 hours.
Below are a few frequently asked questions on breathing and breathwork.
What Is Breathwork Practice?
Breathwork is a practice people engage in to improve their mental, spiritual, and mental health. Breathwork derives its practices from combining Yoga, Tai Chi, and Buddhist beliefs. The purpose of breathwork is often to help patients improve their self-awareness. Breathwork may not only include breathing exercises.
Therapists may combine talk counseling and creative art counseling with other body works to actualize desired mental health in the patient. You might experience complications from this practice if you have poor lung health, like asthma or COPD. If you are experiencing a lung concern, speak with your primary care physician before partaking in breathwork. This practice may be beneficial to people living with depression, feeling anxious, or experiencing chronic pain.
What Is The 4-7-8 Technique?
4-7-8 breathing is a technique used by respiratory therapists in rehab centers, nursing homes, hospitals, and therapy centers to ease symptoms associated with anxiety, substance use disorders, and depression. A 2011 scientific journal supported these mentioned benefits.
If you can hold your breath for some time, this is how to apply the 4-7-8 technique:
- Exhale until you are out of air
- Use your nose and breath in silently for four seconds
- Hold your breath for seven seconds
- Force out air through pursed lips for eight seconds
- Repeat the process four times
If you are unable to hold your breath or struggle with the time limits, you can modify the practice, such as the following:
- Breathe in through your nose for two seconds
- Hang on to your breath for an average of three seconds
- Let the air through your mouth for four seconds
Is Deep Breathing The Same As Meditation?
Deep breathing can be a practice used in meditation, but it may also be done independently without a meditation-based mindset. Research explains that deep breathing calms nerves, manages depression symptoms, and improves human health, which can be similar to the benefits of meditation itself.
When practicing deep breathing, find a quiet place to reduce distractions in your home or workplace. If you struggle to practice these techniques on your own, consider a guided meditation through an app like YouTube or Spotify or meet with a therapist to be guided through a therapeutic breathing exercise.
What Is The 7/11 Technique?
In the 7/11 technique, you may exhale more than you inhale. To perform the 7/11 exercise, follow the two steps:
- Breathe in for seven seconds
- Breathe out for eleven seconds
While breathing in, take deep diaphragmatic inhales. Breathe so that your diaphragm comes down and fills your chest and abdomen.
You can modify this practice if you struggle to breathe in or out for an extended period. You can try a 3/7 or 5/10 exercise instead, using the same principles as above. Practicing this for ten minutes may help you feel grounded or reduce anxiety in your body.
Is Deep Breathing Good For You?
Regularly practicing deep breathing may have benefits. Studies show that it can improve mental health, reduce stress, and create a sense of emotional calm. Deep breathing often increases the amount of oxygen sent to your brain, making you feel healthier and alert.
How Many Times A Day Should You Do Breathing Exercises?
There are many respiratory exercises, and each may differ in length or effectiveness. However, ten minutes of purposeful breathing each day may be efficient in improving mental health. If unsure, talk to a respiratory therapist or mental health provider for further information.
If you struggle to start, consider a five-minute daily breathing practice and increasing the duration over time. However, you do not have to follow a schedule if it induces stress. Some people use breathing exercises only as needed.
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