Most meditation practices focus to some extent on the breath. Research has shown that focusing the mind on breathing not only leads to calmness and clarity of thought, it also has positive physical health benefits.
Breathing is an automatic process and one which most of us rarely think about from day to day. For some of us, however, the breathing pattern can become disrupted, either because of an underlying medical condition such as asthma or COPD, or because of chronic stress and anxiety.
Anxiety and breathing are closely intertwined. When we are stressed, anxious or panicked the sympathetic nervous system becomes dominant and our breathing increases - we are preparing for 'fight or flight'. If this stress, or breathing-related medical condition (such as asthma) is ongoing then we can find ourselves developing a chronically elevated breathing rate (chronic hyperventilation) and an upper chest breathing pattern.
This in itself is stressful and we start to 'feel as if there is something wrong with our breathing'. A vicious circle is established - stress/anxiety/asthma results in an increase in breathing which leads to more anxiety and fear of there being something seriously wrong, which ensures a sustained or chronically elevated breathing volume.
There are few sources of breathing re-education available to those who have dysfunctional breathing patterns such as chronic hyperventilation (hyperventilation syndrome) or asthma. Buteyko Breathing Educators are specially trained in this area and Buteyko practitioners are scattered throughout the world. Cardio-respiratory physiotherapists are also knowledgeable about treating breathing pattern disorders related to over-breathing. If these sources of help are not available to you then establishing a regular breathing meditation practice can also be beneficial.
Meditation has profound affects on breathing. These include a decreased breathing rate and a more regular breathing pattern. Meditation engages the parasympathetic nervous system (the counter-balance to the 'fight and flight' response of the sympathetic nervous system), resulting in a lowering of blood pressure.
Psychological benefits of meditation to breathing are reduced anxiety and increased feelings of well-being that carry over throughout the day.
There are many health benefits to establishing a regular breathing meditation practice, least of which is calmer, more regular breathing and a quieter, happier mind.
Brenda Stimpson is the President of Breathingwise Inc. based in Pasadena, California. She is a trained physiotherapist and Buteyko practitioner who has long had a professional interest in disorders of the respiratory system.
