Intentional Breathing…the In’s and Out’s

The breath breaks down to an exchange of gases. We take in the oxygen from the air as we inhale and exhale carbon dioxide. It is vital for us to survive and is regulated by our autonomic  nervous system. Simply put, it’s an automatic function that does not require conscious effort. 

So, if breathing is a function basically on autopilot, how do we breath with intention? Intentional breathing exercises are where we switch from autopilot to manual control. We can actually override the medulla oblongata, the part of the brain responsible for regulating our breathing rate, and control it. We can set an intention for our inhalation and exhalation. There are a variety of techniques to consider and, whether you choose a specific one or just intentionally take a few deep breaths and slow exhales, the quick response may surprise you. Studies continue to show the benefits of intentional breathing which can be physiological and psychological. 

I lean into intentional breathing often and for a variety of reasons. When I’m doing yoga or in the middle of a weight and/or cardio workout, I control my breath to stay focused and align my breath with my efforts. When my 12 year old challenges me in ways I had not even imagined, or when I’m driving and find myself feeling as if every other driver is out to inconvenience me, I turn to my breath. Essentially, I bring intention to my breath when I am being challenged mentally, emotionally or physically. When so many things are outside of our control, our breath is something we can control. The shift for me is that it slows everything down, not just my breath. It brings clarity to the situation and allows me to respond, rather than react. (I’m feeling another blog topic here.)

One of my favorite techniques is used by Navy SEALs, so if you were thinking all this breathing sounds a bit fluffy, you may want to reconsider. Navy SEALs use what’s referred to as ‘Box Breathing or the 4x4 technique’ to remain calm in high stress situations. Here Mark Divine, a former US Navy SEALs commander, walks you through the technique. If you're more of a visual person, this clip might be helpful.

So the next time you are feeling overwhelmed by stress or a situation, consider taking the reins and doing some intentional breathing. If the techniques themselves feel overwhelming, simply focus on taking some deep full breaths allowing your belly and chest to expand with each inhale and contract with each exhale. I like to place my hand on my belly and chest, especially if I’m lying down, to feel the rise and fall as I breathe. If you haven’t tried bringing intention to your breath, consider this an invitation. 😊