“The breath is an invisible particle, but by altering its course, you can create visible results.” – James Nestor
22,000 times a day, from birth until death, we take in oxygen and expel carbon dioxide. We breathe more than the combined time we spend eating, sleeping and exercising. But rarely are we taught the importance of the breath. It seems to have been forgotten.
Like nutrition, exercise and sleep, the breath is a part of thriving health. By neglecting its power, we deny ourselves peak well-being and performance. It is time this lost pillar of health is recognized and reclaimed.
The breath is both an unconscious and conscious biological process. In this duality lies its potential. When we remove the breath from autopilot and control it, we create a gateway to the unconscious mind and, through practice, may learn to consciously control the unconscious.
Let us introduce Swami Rama. He will provide a useful example of the breath’s potential. Swami Rama was an Indian Yogi who embodied the power of the breath. Legend has it he started yogic practices at 3.
By adulthood, he could perform magical biological feats which dumbfounded scientists. In 1969, researchers recorded him consciously increase and decrease his heart rate, even inducing atrial fibrillation, and transition between beta (waking consciousness), alpha (meditative), theta (deep sleep) and delta (deepest sleep) brain wave states.
Science has yet to fully explain this superhuman ability, and Rama is not alone. Other Tibetan monks have displayed these same capabilities. Now, we do not expect everyone to become a Swami Rama. But by learning the processes of these yogis and seeking to attain a small fraction of their abilities, we open a door to unlimited potential.
We could increase concentration during intense athletic moments. Enter parasympathetic states allowing us to recover at greater rates. And, by making the unconscious conscious, we could potentially create the physiological conditions required to help us find flow, and find it regularly.
Most of us understand the science behind the breath. Instead of discussing common knowledge, we will explore what makes correct breathing a potent performance enhancer.
The body makes energy in two ways: aerobically, or with oxygen and anaerobically, or without oxygen. Aerobic energy production is significantly more efficient than anaerobic. When we breathe effectively, we create physiological conditions which promote more efficient gas exchange in the lungs.
To do this, focus on breathing through the nose and into the diaphragm. When we nasal inhale, we slow and moisturize the air while utilizing nitric oxide. It is a gas created in the nasal mucus which increases vasodilation, or expands blood vessels. This allows for greater oxygen exchange. Also, when we breathe deep into the abdomen, we activate the vagus nerve. The vagus nerve is the main nerve of the parasympathetic nervous system – the rest and digest state. Deep belly breathing activates this nerve which speeds recovery improving stamina and overall performance.
We would not be complete without discussing carbon dioxide. This gas is more than a biological waste product. Our respiration rate is actually controlled by carbon dioxide, not oxygen. Yes, cells require oxygen to survive, but carbon dioxide creates conditions for oxygen to be utilized – known as the “Bohr Effect”. If we train to tolerate higher levels of carbon dioxide, we deliver more oxygen to muscles and increase potential energy output. Simply stated, we improve athletic performance.
Now, understanding the breath is important, but we prefer being practitioners of effective habits. To breathe better, let’s start by simply observing the breath. Take the unconscious and make it conscious. Notice how we breathe when we are stressed or relaxed. Active or stationary. Do we have short or long inhales and exhales? Are we breathing into the chest or belly?
Next, if we are breathing through our mouth: stop. Let’s focus on nasal inhalations deep into the belly. By breathing through the nose, we slow and moisturize air, utilize nitric oxide and promote more efficient recovery. The mouth is for eating and the nose is for breathing.
Lastly, we want to try and extend our exhalations. Especially when resting, our exhalations should be longer than our inhalations. If we inhale for 4 seconds, let our exhale be 4 seconds or longer. This trains the body to tolerate higher carbon dioxide levels providing us a performance boost along the way.
