Monday, June 21, 2010

Are you holding your breath?

While mulling over how I am feeling or acting during the day,  a recollection of an old MindBlog post occasionally pops into my head....I sometimes go back and look at that post, find it useful, and think it might be worth repeating. I think I will act on this impulse now, and more frequently in the future.  Here is a repeat of the entirety of a post from Jan. 28, 2008:

I notice - if I am maintaining awareness of my breathing - that the breathing frequently stops as I begin a skilled activity such as piano or computer keyboarding. At the same time I can begin to sense an array of unnecessary (and debilitating) pre-tensions in the muscle involved. If I just keep breathing and noticing those tensions, they begin to release. (Continuing to let awareness return to breathing when it drifts is a core technique of mindfulness meditation). Several sources note that attending to breathing can raise one's general level of restfulness relative to excitation, enhancing parasympathetic (restorative) over sympathetic (arousing) nervous system activities. These personal points make me feel like passing on some excerpts from a recent essay which basically agrees with these points: "Breathtaking New Technologies," by Linda Stone, a former Microsoft VP and Co-Founder and Director of Microsoft's Virtual Worlds Group/Social Computing Group. It is a bit simplistic, but does point in a useful direction.
I believe that attention is the most powerful tool of the human spirit and that we can enhance or augment our attention with practices like meditation and exercise, diffuse it with technologies like email and Blackberries, or alter it with pharmaceuticals...but... the way in which many of us interact with our personal technologies makes it impossible to use this extraordinary tool of attention to our advantage...the vast majority of people hold their breath especially when they first begin responding to email. On cell phones, especially when talking and walking, people tend to hyper-ventilate or over-breathe. Either of these breathing patterns disturbs oxygen and carbon dioxide balance...breath holding can contribute significantly to stress-related diseases. The body becomes acidic, the kidneys begin to re-absorb sodium, and as the oxygen and CO2 balance is undermined, our biochemistry is thrown off.

The parasympathetic nervous system governs our sense of hunger and satiety, flow of saliva and digestive enzymes, the relaxation response, and many aspects of healthy organ function. Focusing on diaphragmatic breathing enables us to down regulate the sympathetic nervous system, which then causes the parasympathetic nervous system to become dominant. Shallow breathing, breath holding and hyper-ventilating triggers the sympathetic nervous system, in a "fight or flight" response...Some breathing patterns favor our body's move toward parasympathetic functions and other breathing patterns favor a sympathetic nervous system response. Buteyko (breathing techniques developed by a Russian M.D.), Andy Weil's breathing exercises, diaphragmatic breathing, certain yoga breathing techniques, all have the potential to soothe us, and to help our bodies differentiate when fight or flight is really necessary and when we can rest and digest.

I've changed my mind about how much attention to pay to my breathing patterns and how important it is to remember to breathe when I'm using a computer, PDA or cell phone...I've discovered that the more consistently I tune in to healthy breathing patterns, the clearer it is to me when I'm hungry or not, the more easily I fall asleep and rest peacefully at night, and the more my outlook is consistently positive...I've come to believe that, within the next 5-7 years, breathing exercises will be a significant part of any fitness regime.

1 comment:

  1. Thank you for sharing this, Deric! It's a lovely coincidence seeing as I'm currently reading "The Art and Science of Mindfulness" by Shapiro and Carlson. I think there really must be something to attunement exercises, like breath regulation. I'm a counseling psychology grad student and I'm reading up on how to incorporate these elements in my service delivery, research efforts, and personal lifestyle. I enjoy your posts, thank you for sharing!