THE BREATHING REVOLUTION

Breath in, breath out

Yolanda Barker has recently written a book ‘The Breathing Revolution’ and tells us more

BACK IN 2015 I started telling people that breathing could aff ect anxiety. The vast majority were sceptical. Now, six years later, better breathing is becoming the new running. Made popular by Wim Hof (a utch man who uses breathing exercises as part of a regime to control his immune response), everyone is talking about breathing. Yoga teachers teach it. Breathing apps have been developed. The Apple watch allows you to set a reminder to breathe fully for one minute once an hour. Better breathing is believed to make you fi tter, calmer, and even thinner.

But, even though we breathe 22,000 times a day, there’s actually a lot of debate (and a lot of misinformation) about what better breathing constitutes, and what the benefi ts are. Breathing is purported to impact anything from skull formation in children to sleep apnea.

There’s one thing, however, that many people agree on better breathing can help with anxiety and depression.

Anxiety and depression are in uenced by the way your nervous system processes stress. In many people stress doesn’t reach a critical level unless there’s a very good reason for it (ie there’s a risk of death). This is because their nervous system balances stress out with a relaxation response, which soothes and heals. But some people can get locked in chronic states of stress, which means that even small things can make them anxious and fearful. People like this are more likely to experience anxiety and or depression.

Breathing properly can help someone move from chronic stress into a state of relaxation. This brings them respite, healing, and even a fresh perspective. And that’s basically the ethos of yogic breathing and many other breathing schools.

There are lots of diff erent theories about what kind of breathing achieves this. Wim Hof’s method is very diff erent to what respiratory physiotherapists teach. Yoga has eight diff erent types of breathing exercises but countless variants. uidelines for ‘diaphragmatic belly breathing’ (the most commonly accepted breathing techni ue) vary widely and some are incorrect.

Having suff ered with both anxiety and depression for my whole life, I knew I was the perfect candidate to investigate this. My intention was simple. I wanted to fi nd a way of breathing that would ease my depression, and help me manage my anxiety.

But I discovered that no single techni ue would achieve this. I needed to look at the overall pattern of my breathing.

You see, your breath has variables. You can breathe through your nose or mouth; you can breathe uickly or slowly; you can ‘belly breathe’ or ‘chest breathe.’ Some of these variables are relaxing, some actually contribute to stress. For example, with breathing uickly or slowly (the rate of your breath) breathing uickly is generally believed to induce anxiety. Conversely, breathing slowly is known to lower your heart rate and relax you.

But don’t take my word for it. Try it yourself, right now. Bring awareness to your breath and gently lengthen your exhale. on’t worry about your inhale just lengthen the exhale. Close your eyes, and take six breaths. How did it feel Are you a little more calm and relaxed epending on how you most commonly breathe your breathing pattern will either be relaxing or stressful. To improve anxiety means addressing the variables of your breath and bringing them all into the relaxing dimension. In my book, ‘The Breathing evolution’ I teach you about the fi ve main breathing variables that contribute to stress levels and help you develop breathing habits that are more e cient, relaxing and soothing. radually, you might fi nd that your symptoms of anxiety and depression ease. I did. The best thing about all this You don’t need to force yourself to do anything. You’re already breathing. And you’ve got 22,000 chances a day to do it better.

The Breathing Revolution by Yolanda Barker is published by Green Tree in paperback: £12.99