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Breathing is a significant contributor to relaxation because breathing has a psychological as well as a physiological effect. It reduces the need for the organism to work hard. In other words, proper breathing can reduce our metabolic rate and so make us feel more relaxed.
Physiologically, it brings in oxygen and reduces the body’s store of carbon which is produced by normal metabolic events. The less oxygen the body needs to burn, the less the heart needs to pump. The less carbon produced, the less carbon dioxide the body has to get rid of. The less it has to get rid of, the slower the metabolic rate. The slower the metabolic rate, the quieter and calmer you tend to be.
Of course, as you might have already expected, there is more to all this than mere breathing. Psychological attitudes, and food choices play a part as well, amongst other things, which will be explored in other chapters. Put it all together for a sedate unstressed you! It is very significant that our breathing rate is governed not by our need for oxygen, but by the need to clear the blood of carbon. The reason that a heavy high protein meal makes one feel dull and increases the rate in which we breathe is because of the high carbon content of amino acids from which proteins are made.
Psychological states affect our breathing rhythms, as we all know. Excitement, fear, anticipation, we know well. What is not so obvious is that ordinary thoughts and feelings can do the same thing, but not so dramatically, bringing us to relaxation.
The body-mind organism is a two-way thing. Just as thoughts can change breathing rhythms, so can breathing rhythms change thoughts, and this is the rationale behind various breathing exercises. They make for a more sedate attitude to life in time, because of this interdependence. The habitual breathing rate is connected to the length of life and the restlessness of other animals, and it holds true for us as well. The mischievous restless monkey breathes the fastest; 32 times a minute. Creatures with a long life, such as the tortoise and elephant breathe half as fast as humans do. How do you feel when you are angry or frustrated? You may not note it but your breathing will be fast and shallow. Depression and negativity may be expressed as a sigh, boredom as a yawn, a surprise as a gasp and a shock can leave you breathless. When you are listening, engrossed, to calming music, your breathing is slow and rhythmic. When you are reading intently or in other concentrated states have you ever realised how quiet you feel, and how slowly and pleasantly your breath is flowing?
In these examples, the breath and the mind are two aspects of the one thing. The body-mind continuum is like a stick. It is not possible to pick up one end without affecting the other end as well. There are other aspects of breathing that involve the body energies already mentioned. On the more down-to-earth side, breathing rhythms and techniques were, and still are, a part of Chinese medicine. In fact, much research has been done in China since 1957 with remarkable results. In Chinese the word ‘chi’ means breath, air and energy, and by deep breathing and special rhythms the energy is accumulated in the flows of energy patterns that manifest the body and, like an unimpeded swiftly-flowing stream washes debris away, the clean energy flows dislodging the causes of disease by re-harmonising the being.
As wonderful, strange and mystical as all this sounds, it is scarcely more a wonder than the amazing things that go on when you breathe; no less amazing is the anatomy and physiology of the lung itself
During your life you may take, mostly unaware, 500 million breaths, and in each split second the air is in your lungs up to 750 million little sacs called alveoli exchange (if you are about 70 kilograms) 15 cubic inches of oxygen with 12 cubic inches of carbon dioxide each minute in an ingenious but simple chemical reaction. The thinkers and sages of old knew nothing of all this, but it was simple to see that man could live a long time without food, less without water, but not long at all without breathing. They also saw, particularly the Taoist philosophers, that life was characterised by expansion and contraction. The Hindu myths say that the universe was created by Brahma’s out breath and will be absorbed after eons when he inhales, and that these cosmic rhythms are reflected in the expansion and contraction of the lungs. It is really quite a complex procedure, involving the ribs and diaphragm. First, the diaphragm contracts and moves downwards; the ribs move up and out, Particularly the second and seventh; the breastbone moves forward and the thorax extends sideways. It is a positive (the Taoists would say a Yang movement) inhalation of the air, and the opposite movement is Yin, or negative, being mostly a relaxation of the diaphragm and elastic recoil of the chest wall and lung tissue. Though passive, exhalation lasts longer than inhalation. If you pay attention to your breathing you will find that exhalation lasts about one and a half times longer than inhalation.
By changing this rhythm, psychic, nervous and other changes can be provoked. Try this one to relax away tensions, stress and fatigue — breathe in to the count of four, hold for a count of 16 and breathe out for a count of eight. Relax as much as you can while doing it and keep it going for at least three cycles. That you can alter your breathing consciously brings another interesting fact to light, for unlike other physiological processes we do have some control of our breathing. In spite of the chemical and nervous controls to our breathing rhythms we effortlessly override them when we sing, speak, whisper, shout, chop wood or take a photograph.
One needs to learn how to breathe with the diaphragm, not the upper lung, and without using all the accessory muscles of respiration, so the chest and the shoulders hardly move at all. Sit straight in a chair to try this one first. Place your hands across your abdomen just below your ribcage and breathe in by pushing your abdomen out and diaphragm down. Breathe out, while slowly pulling your diaphragm up and your abdomen in. Try to keep the whole process as low as possible in the lung and keep it up for as long as you have time. Don’t strain, and don’t try to expand the lung to the maximum. This beneficial exercise can be done with good effects by anyone anytime. Driving in traffic, waiting for a bus, even being active doing jobs. After some time the whole chest will open up and the energy the Chinese call Chi and the Hindus call Prana will flow more freely and not only invigorate you, but relax as well.
Another simple way to overcome irregular breathing rhythms and to bring about relaxation feeling is to breathe to an even count. That is, the number of heart beats as you breathe in, as you hold it in, as you breathe out and as you hold it out. The rhythm should be a comfortable one, easy to do without the least strain. You can sit cross-legged on the floor, or straight up in a chair to do this exercise, with your finger on your radial artery, so you can count your pulse. When you have decided your count (four is a good one for most people) time your count of four by counting your pulse. Four in, hold in for four, out for four, hold out for four, in for four, etc. This can be done while taking a stroll, matching the breathing with the steps. This is one of the most pleasant ways to relax, and is especially enjoyable at dawn or at sunset. A kilometre or two makes you feel like you’ve had a six month holiday.
Once you’ve got the feeling for good breathing, apply it at any time during the day. As you work remember to breathe deeply. While accomplishing a task, breathe to an appropriate rhythm. If you are speedy by nature, breathe slowly and make your actions harmonise with the slow rhythm of your breathing. You will be more accurate and make fewer mistakes, which will reduce your stress level in another way!
Another little-realised fact about the breath is that it varies between the two nostrils. Why do we have two nostrils when one would do? According to the traditions from which so much
of this information is derived, we have two nostrils because there are two charges of energy to all life: the female and the male, the positive and the negative, the Yin and the Yang. In harmony, the breath flows primarily through one nostril for two hours and then the other, as the body polarities fluctuate according to our daily rhythms. If the breath gets stuck in one mode the body is out of balance and unwell feelings and finally sickness result.
This alternate nostril fluctuation is brought about by tissue in the inner nose, which expands and so blocks one flow or the other. This can sometimes occur in a longer than two-hour cycle in an effort to harmonise body energies put out of balance by sickness or overindulgence in sex, food, drink, tension, or overwork and deprivation. At other times, it usually means that trouble is on the way. Happily, once you know this, there is an easy way to get back to harmony again. Pressure under the armpit opposite the blocked nostril will almost always clear the blockage in a few minutes. The back of a high-backed chair is a handy thing to use. Sit on the chair sideways and lean heavily on the ridge across its back until the pressure is uncomfortable. Then try to breathe slow and deep while this pressure is maintained, until the nostril clears. Once you make some of these routines a part of your life, these unharmonious conditions will be reduced to a minimum.
There is a special breathing exercise which makes use of this fact of body polarities. It is the alternative nostril breath. Sit in a firm upright position, don’t slump or tilt your head. Place the index finger of your right hand along your nose, tip on the middle of your forehead, thumb against one nostril, bent middle finger against the other nostril. Your left hand can be rested on your thigh. Now close the right nostril and breathe in slowly and fully through the left. Slowly press your middle finger against your left nostril and breathe out through your right. Breathe in through your right and out through your left. Repeat the cycle eight times, finishing with an out breath through the left nostril. In this form of breathing, the imagination is used to reinforce helpful and healthful ideas into the subconscious, and so to influence the way you feel about yourself. The best time to do this is before sleep.
After a period of relaxing, visualise your breath as being scintillating white light, or a pure clean and fresh fluid or pure energy radiant with joy. Then breathe in through the nose, visualising the breath coming in to your body through the back of your head. Breathe tension and disharmony out through the mouth. Next, do the same breathing in through the forehead, the base of the brain, then do the same, breathing through your abdomen. Next, the organs of reproduction, and finally, the soles of the feet.
Then, take a full lung breath and hold it in for as long as you can with comfort, visualising your body being charged with radiant, joyous energy. It’s a good way to go to sleep! It’s also a good way to start the day, and takes no more than five minutes of your time.
One of the things that you will notice as your relaxation progresses is the change in your breathing. During the relaxation exercises in chapter eleven, you will reach a point if you persevere, when the breath almost stops, or is so fine and slow as to be almost undetectable. This is a most therapeutic state. If sleep ‘knits the ragged ends of care’ as Shakespeare wrote, this state trims them off altogether.
Though breathing makes life possible, it is one of the many paradoxes of life, that to become breathless has rejuvenating effects on the mind and body. Dr Alvin L. Barach has researched a lung rest therapy for tuberculosis sufferers. In the New York Times of February 1, 1947 he was reported as saying: ‘the effect of cessation of breathing on the central nervous system is of considerable interest. The impulse for movement of the involuntary muscles in the extremities is strikingly diminished. The patient may lie in the chamber for hours without moving his head or changing position. The desire to smoke disappears when voluntary respiration stops, even in patients who have been accustomed to smoke two packets of cigarettes a day. In many instances the relaxation is of such a nature that the patient does not require amusement.’ After three years of experiments he said: ‘It not only rests the lungs but also the entire body, and seemingly, the mind. The heart, for example, has its work decreased by a third. Our subjects stop worrying. None feel bored.’
His experiments were conducted in a pressure-equalising chamber that made it possible for the patients he was studying to dispense with voluntary breathing. No doubt, many of the sedate and tranquil feelings experienced in deep relaxation are due to the slow, regular and almost non-existent breathing that follows deep relaxation states.