Breathing, An Exercise
Most of us don't give much thought to breathing until we can't, but something is happening as we breathe (besides getting air) that is crucial to our health and wellness. We are balancing our oxygen and carbon dioxide levels. Whenever we breathe in, we receive oxygen (and our red blood cells are filled with it). Whenever we breathe out, we release carbon dioxide, a waste product. If we aren't breathing correctly, it causes an imbalance, resulting in symptoms such as fatigue, anxiety, and panic attacks.
There are two ways to breathe. We can breathe through our chest (thoracic) or abdomen (diaphragmatic). The first is when we breathe up and down. The chest raises and lowers. Typically, this is shallow breathing. It often occurs as a reaction to stress or fear. Shallow breathing keeps your Central Nervous System (CNS) from functioning correctly. Your CNS is the central nervous system, which comprises all the nerve pathways stemming from your brain and spine. When these nerves don't get enough oxygen, they cause symptoms such as fatigue, anxiety, depression, bowel problems, and pain. The second type of breathing involves expanding the stomach. The breath is more deep-seated. This type of breathing promotes relaxation. It's also how most of us breathe when we are sound asleep.
To determine whether you are a chest or stomach breather, place one hand in the center of your chest and the other over your stomach, just above your belly button. Whichever hand moves the most as you breathe in and out reveals the answer. One way to reduce stress is to become a "tummy" (diaphragmatic) breather. Deep breathing helps calm the brain and keep it healthy, so breathing exercises and exercises that involve regulated breathing (yoga, tai chi, qi gong) are great for easing stress and stress-related symptoms.
According to Robert Redfern, we can't breathe properly when sitting. We can only do so while standing or lying down, so we must take regular breaks from sitting for long periods at work or home in front of the computer. I suspect this theory stems from our prehistoric genetics and our ancestors' activity levels. Initially, humans didn't have chairs. We sat on stumps, rocks, and flat ground, which took some effort to keep our balance. We swam, walked, ran, and jumped. All of these activities involved sitting for a short time. Sitting is modern-day inactivity. When we slept, we stretched out instead of falling asleep, all curled up in the corner of a mushy sofa.
If you yawn a lot throughout the day, your oxygen and carbon dioxide balance is off. Yawning is not just a sign of being tired but a sign of needing more oxygen. Have you ever wondered why others follow suit if one person yawns? Genetically speaking, the body recognizes the need for more oxygen to prepare for the "fight or flight" response to a threat. When we are awake, we are on alert. When we fatigue, we tend to breathe more shallowly and are less alert. The body yawns to increase oxygen intake and stay awake. So why is yawning catchy? Seeing someone yawn is an instinctual signal to guard against a potential threat. Anyone short on oxygen will follow suit to stay alert and, therefore, safe. If you find yourself yawning frequently, try taking deep breaths through your abdomen regularly throughout the day.
Suddenly realizing you're shallow-breathing, taking deep breaths, sighing, and having your blood pressure rise significantly during doctor appointments (or around certain people or situations) is a sign of stress. Try the following breathing exercise to reduce stress (and blood pressure) at any time, no matter where you are.
Box Breathing
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Exhale completely (gently breathe out through your mouth to empty your lungs).
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Inhale for 4 seconds (breathe in slowly through your nose, counting to 4).
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Hold your breath for 4 seconds (keep your lungs full and hold, counting to 4).
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Exhale for 4 seconds (slowly release the breath through your mouth or nose, counting to 4).
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Hold empty for 4 seconds (pause with empty lungs, counting to 4).
This completes one “box.” Repeat for 4–8 cycles (or about 2–5 minutes).
If you perform this breathing exercise every day for at least 2 minutes (even when you don't feel stressed), you'll reduce your overall stress level.
When you're a Highly Sensitive Person and aren't used to deep breathing or breathing with your belly or struggle with panic attacks, breathing exercises may make you uncomfortable, a little lightheaded, and a bit anxious at first. Try breathing more gently, or hold your breath for no more than 2 seconds (or not at all). You don't have to fill your lungs to the top with air in the beginning. Start easy and build up. The most important thing is to breathe with your diaphragm (tummy in, tummy out), not your chest. Stick with it, and your panicky feelings will go away with practice.
Just like exercise programs, breathing exercises are very personal. I found an article on Healthline.com that offers ten breathing exercises. You should be able to find one or two that suit you.
