Conscious Breathing Techniques

Conscious breathing techniques refers to breath regulation practices that are designed to normalize our breathing patterns when we are experiencing stress and tension. These techniques are essential when stress and tension have become a chronic and habitual part of our lifestyle. When we habitually breathe improperly over extended periods of time our body and mind suffer. A basic requirement of conscious breathing is awareness, or the ability to focus our attention on the present nature of our breathing. Breathe is intimate with our interpretation of experience. A conscious breathing practice that is fluidly integrated with our everyday experience is a pathway to physical well-being, mental clarity, and spiritual evolution.

The purpose of conscious breathing is to return and optimize the balance of oxygen and carbon dioxide in our blood stream. Under normal circumstances, our respiratory system is designed to naturally produce an optimal exchange of oxygen and carbon dioxide. The concentration of oxygen and carbon dioxide in our blood determines the frequency of breathing: an increase in the concentration of carbon dioxide stimulates an acceleration of breath, while an increase in the concentration of oxygen stimulates a deceleration of breath. Acute and chronic stress can create significant imbalances in breathing, which cause aberrations in mood, thought, and behaviour.

Conscious breathing must be practiced carefully; both hyperventilation and hypoventilation can result if we manipulate breath incorrectly. It is possible to consciously control our breathing in ways that improperly alter the balance of oxygen and carbon dioxide in the blood and therefore place us at risk. If these improper techniques over extended periods of time we are entrenching abnormal breathing patterns that traumatize both body and mind.

Conscious Breathing Exercises

Conscious breathing exercises focus on controlling the three key functions of breathing: a) inhalation; b) exhalation; and the c) pause or resting point. The techniques used to exercise control over breathing generally fall into three categories: a) Rhythmic Breathing; b) Sensory Breathing; and c) Contemplative Breathing.

Rhythmic Breathing: The idea of maintaining a specific ratio of inhalation-(pause)-exhalation is fundamental to all conscious breathing exercises. The ratio is not intended to measure seconds in absolute time, but is an indicator of a golden mean for breath control. The use of a rhythm also promotes mindfulness by focusing the mind on maintaining a specific breathing rhythm.

2:1 Rhythm: 2:1 breathing is a Yoga technique that involves exhaling twice as long as inhaling. The actual amount of time taken is dependent on the individual. For example, some individuals may find a three second inhalation followed by a six second exhalation beneficial, while others may shorten or lengthen the actual time involved. Initially what is most important is to ensure the rhythm remains steady, smooth, and constant. As our body adjusts to the technique, it is likely that a natural lengthening of the cycle will occur but there should be no stress apparent. When properly practiced, the benefit of this technique produces a sense of calm and induces the relaxation of body and mind.

4:7:8 Rhythm: The 2:1 rhythm can be modified by introducing a pause. Inhalation (through the nose) is maintained to a count of four, then the breath is held to a count of seven, and exhalation (through the mouth) is maintained to a count of eight. The inhalation resumes immediately upon completion of the exhalation (no pause here). The most important aspect of this exercise is to maintain a ratio of 4:7:8 and adjust the speed to eliminate any sense of stress or discomfort. This technique acts as a natural tranquillizer for the nervous system.

Sensory Breathing

Sensory breathing is focused on developing subtle awareness of the effects of breath on the body and mind. The exercises are generally not timed, in other words, the mind is not occupied with counting. The rhythm of the breath is a result of the sensations (i.e. physical reactions to breathing, emotional content that arises, immediate thoughts being experienced, feelings being generated in the present moment) being embraced.

Foundation Breath: The Foundation Breath is an exercise designed to promote deep breathing by consciously inhaling and exhaling to capacity. Pauses in between each motion are used. The purpose of the exercise is to reacquaint the body with full natural breathing, and to instill this breathing pattern as an unconscious habit. The Foundation Breath is the core practice and is the normal and natural mode of breathing.

Alternate Nostril Breathing: Pranayama, a Sanskrit terms common to Yoga, means breath control. One of the more important breath control techniques is alternate nostril breathing. The method is simple: a) close one nostril and complete an inhalation-exhalation cycle; then b) release and close the other nostril and complete one breath cycle. Practiced consistently, this exercise calms the nervous system and helps to focus the mind.

Contemplative Breathing

: Conscious breathing and meditation are closely linked. Buddhist meditation techniques commonly identify a single object as the focus of a meditation session. By concentrating on the object, the intention is to focus on the present moment. This has a calming effect on the mind and thought process tends toward greater stillness. In this sense, focusing attention on a single object and relaxing our breath into that contemplation promotes deep relaxation of both body and mind.

Contemplative breathing can also be used to focus our attention on an intention, rather than an object, as a means to guide breathing. The intention can be an affirmation, a particular quality (e.g. compassion), a mental image or visualization, or a symbol that has personal meaning. The purpose is to unify breath and intention, until breathing and the mind become indistinguishable from one another. In other words, the breath is thought and thought is breath.

In contemplative breathing we do not exert control over our breathing patterns as we do in conscious breathing. Contemplative breathing is about bringing awareness and the power of observation to our breathing, without trying to interfere with it. We want to comprehend and feel the breath as it actually is. It may be long or short, deep or shallow. When we focus our awareness on our breathing it naturally becomes slower and deeper.
In contemplative breathing there is no conscious counting or timing of the breath. The sutra, or short verse used, may be improvised using the underlying pattern, “Breathing in I… Breathing out I…” A specific mental image or immediate setting can also be the object of contemplation. The critical aspect of contemplative breathing is to allow the power of awareness to naturally regulate the breath – without the conscious intervention of the mind.