What are breathing techniques?
Breathing techniques are different ways of breathing that we can perform. Some breathing techniques you can teach yourself and some techniques we already perform automatically. Because breathing is so obvious, we often do not realize that there are different techniques with which we can breathe. We also do not automatically realize that the way you breathe can have a great effect on your health and can even be a possible cause of various physical ailments or even more serious ailments and conditions. In addition, the type of breathing technique that you (unconsciously) use provides information about how relaxed or not your body is. All this together gives enough reason to take a good look at your own breathing pattern.
What is the purpose of breathing techniques and why is good breathing so important?
The main goal of breathing techniques is good ventilation of the lungs, which improves gas exchange and makes breathing more efficient. In addition, breathing techniques influence the breathing frequency and depth. Breathing techniques are also used to get air behind the mucus plug in the lungs and therefore cough it up more easily. Good breathing is important for your physical and mental health. With good breathing, your brain and muscles get enough oxygen. This ensures, for example, that you can move or concentrate on a certain task. You can also reduce your stress complaints with good breathing. If you breathe well, your heart rate decreases, you have less tension in your muscles and you feel more calm. You are better able to relax.
What are the 5 most famous breathing techniques?
1. Diaphragmatic breathing (Abdominal breathing):
You breathe deeply, expanding your abdomen by lowering the diaphragm. It promotes deeper and more relaxed breathing.
2. 4-7-8 breathing technique:
Developed by Dr. Andrew Weil, this technique involves inhaling for 4 counts, holding the breath for 7 counts, and then exhaling slowly for 8 counts. It is often used for relaxation and stress reduction.
3. Nadi Shodhana (Alternate Nostril Breathing):
A yogic breathing technique in which you alternately inhale and exhale through each nostril. It promotes balance, concentration and relaxation.
4. Pursed-lip Breathing:
With this technique you inhale slowly through the nose and then exhale through slightly pressed lips. It helps keep the airways open and is often used for lung problems.
5. Mindful breathing:
Here you concentrate on consciously observing your breathing, without changing it. It is part of mindfulness and can help reduce stress and promote awareness.
The Wim Hof breathing method:
The Wim Hof breathing is a special breathing technique that increases the oxygen level. This has many positive effects. Because breathing happens automatically, we may not be so consciously aware of it. However, there are many advantages to be gained by consciously regulating your breathing. With the Wim Hof breathing you focus on a so-called power breathing. Specific breathing exercises are used for this. The exercises are focused on deep and rhythmic inhalations and exhalations. The breathing technique ensures that energy is released. In addition, the technique works on the autonomic nervous system. The rhythm of the Wim Hof breathing consciously triggers a certain stress or hyperventilation reaction. This ensures that adrenaline is produced in the body. At that moment, the intention is to temporarily hold your breath and thus train your body to stay calm. You can imagine that if you are in a situation where adrenaline is released, this is usually a setting in which we experience stress, anxiety or nerves, for example. By consciously playing on this with this technique, it ensures that you are able to switch to a state of complete relaxation, it makes you more resilient and resistant to stress. This highlight of holding the breath during the exercise is also called retention within the Wim Hof Method. The breath can be held for up to 3 minutes.
The Wim Hof breathing is part of the Wim Hof Method, which consists of 3 pillars:
- To breathe
- cold therapy
- mindset
These three components together can contribute to developing a stronger body, mentally and physically.
Nose breathing for better sports performance:
Nasal breathing may be an unusual technique for many athletes, but it is the way our bodies are meant to breathe. The nose is a complex and sophisticated organ that does more than just transport air. It filters, warms and humidifies the air, making the lungs work more efficiently. Nasal breathing also leads to increased CO2 retention, which leads to several benefits such as the Bohr effect, where more oxygen is transported to the muscles.
1. Less Muscle Pain:
Nasal breathing improves the oxygen supply to the muscles, partly due to the Bohr effect. This effect describes how a higher CO2 concentration in the blood promotes oxygen delivery to the muscles. Breathing through the nose keeps more CO2 in the body, which helps deliver oxygen where it is needed. In addition, the increased presence of nitric oxide during nasal breathing ensures better blood flow. Together, these factors can accelerate the elimination of waste products and reduce muscle pain.
2. Less Chance of Injuries:
Nasal breathing engages the diaphragm more effectively, which contributes to better posture and balance. This reduces the risk of overuse injuries through better alignment of the spine and the rest of the body. In addition, better blood flow to the muscles ensures more efficient nutrient delivery, which further reduces the risk of injuries.
3. Better Performance:
Nasal breathing helps increase CO2 tolerance in the bloodstream, meaning your body uses oxygen more efficiently. This can lead to better aerobic performance and endurance, allowing you to train harder and longer.
4. Faster Recovery:
Nose breathing promotes the parasympathetic nervous system, which helps with relaxation and recovery after exercise. It can also improve sleep quality, a crucial factor in the recovery process, allowing you to start the next workout feeling fresher and more energetic. In addition, nitric oxide also ensures improved oxygen delivery and absorption.
5. Less Moisture Loss:
Breathing through the nose can reduce fluid loss, as the nose humidifies and warms the inhaled air. This can help prevent dehydration, especially during long and intense workouts.
What exactly does a breathing coach do?
You can see breathwork as a collective name for different breathing techniques. There are short breathing exercises that you can do during the day to sharpen your concentration, ease your pain, gain new energy or release stress. But you can also use breathwork therapeutically and transformatively. Since there are many different forms of breathwork, there are also many different types of breathing coaches. In general, you go to a breathing coach to become more aware of your breathing in relation to your body and mind and to learn how to control your breathing so that you can feel better. And so that you also learn to feel better in general, something that many people have forgotten how to do. So you have breathing coaches where you go to learn practical exercises for more relaxation and self-healing, you also have breathing coaches who take you on a deep breathing session where the breath is used as a tool to free you from stuck emotions and trauma. And then there is everything in between.
What are common complaints of incorrect breathing?
Incorrect breathing can lead to certain complaints. Below are some common complaints with incorrect breathing - A feeling of tightness - Dizziness - A light feeling in your head - You feel your heart beating faster - Tingling around the mouth and in the hands - A feeling of pressure or stitches on the chest - Muscle cramps
