Breath literally and symbolically defines our life. The first breath is its beginning, the last one is the end of life. It is essential to our life – without food we can survive for dozens of days, without water for several days, without breathing only for a few minutes. We take an average of about twenty thousand breaths per day, which regulate life processes in our body by providing oxygen, also affect the condition and functioning of internal organs and enable detoxification.
Breathing is also the simplest way to regulate the nervous system, respond to stress and strong emotions. In a holistic approach, breathing is seen as a key element connecting body, mind and soul. A holistic perspective treats breathing not only as a physiological process, but also as a method of harmonizing life energy, healing emotions, and strengthening awareness and inner balance, as well as experiencing spirituality.
It is therefore a versatile and universal tool, available to everyone, at any time. However, in order to fully experience the possibilities that breathing gives us, it is worth doing it consciously and correctly, using effective and proven techniques of breathing regulation.
I will talk about what breathing is correct and what health benefits it brings, how we can work with breathing, in what situations and why it is worth doing, with Sebastian Doba, a certified instructor of the Buteyko Clinic International® method, Oxygen Advantage International®, breathing trainer and the originator and co-founder of the PNEO Center for Natural Pulmonology and Respiratory Education.
We all breathe and we think we can do it quite well. But is that really the case? What are the most common breathing abnormalities?
Breathing is a process that we do constantly and automatically from birth to death, delivering essential oxygen to every cell in our body. Although it is a natural activity, it does not mean that we do it in a healthy and beneficial way for our well-being. Breathing habits can affect not only our physical state, but also our mental health, mood and energy levels throughout the day.
In today's fast-paced world, where we often lack time to rest, stress is becoming an inseparable part of everyday life. Long-term tension, sedentary work and lack of physical activity can affect the way we breathe. Most people breathe shallowly and quickly, not using the full capacity of their lungs. This way of breathing, often conducted on a subconscious level, can result in insufficient oxygenation of the body. As a result, there are problems with concentration, chronic fatigue, and increased susceptibility to stress and negative emotions.
Improper breathing can also affect our body posture, leading to tension in the muscles of the neck, shoulders and chest. In the long term, this can result in chronic pain and contribute to problems with the musculoskeletal system. The most common breathing irregularities can concern the respiratory cycle (respiratory frequency, depth of breathing, inhalation/exhalation ratio), breathing path (thoracic, abdominal, diaphragmatic breathing) or the mobility of the chest.
Importantly, our breathing habits can be improved by breathing exercises.
What does proper breathing give us?
Proper breathing is more than just a mechanical supply of oxygen to the body. It is the foundation of physical, mental and emotional health, as confirmed by numerous scientific studies. In 2021, a study was published in the journal BMC Palliative Care, which showed that just one 30-minute session of mindful breathing brought about a significant reduction in fatigue in patients with hematological cancers. Fatigue, as a common and troublesome symptom among cancer patients, negatively affects their quality of life, ability to function daily and mental state. The results of the study showed that in the group using the mindful breathing technique, the level of fatigue decreased significantly, while the control group did not notice such changes.
These findings underscore the potential of mindful breathing. It can help reduce fatigue, improve well-being, and provide relief from even the most challenging health situations. Regularly practicing mindful breathing benefits not only people struggling with serious illnesses, but also anyone who wants to better manage stress and increase their energy in their daily lives. Proper breathing is not only a physiological necessity, but also a powerful tool for improving health. It works on the body and mind, influencing the functioning of many systems and supporting our balance and well-being. It is also a simple, safe, and accessible way to improve the quality of life that can be incorporated into a daily routine.
How can we work with breathing? How to do it in a wayaboutb correct and health-supporting?
Breathwork is a key element of taking care of your health – both physical and mental. Conscious improvement of your breathing pattern is not only possible, but also brings numerous benefits. Proper breathing techniques can lead to stress reduction, improved respiratory function and general well-being. Regular practice of breathing exercises allows for a significant improvement in the quality of life, which is especially important in times when everyday tension and stress have an increasing impact on our health.
Breathing is something we do automatically, but conscious exercises can improve it and bring therapeutic effects. Breathing techniques are effective in the therapy and rehabilitation of patients with respiratory problems. They can improve lung ventilation, increase lung capacity, facilitate the clearance of airways from retained secretions, and also support people with chronic respiratory diseases such as asthma or COPD, and even people after cancer therapies.
Regular breathing exercises also help correct abnormal breathing patterns, which increases lung capacity, strengthens respiratory muscles, and reduces the effort required to breathe. This makes breathing more comfortable and the body better oxygenated.
There are many breathing techniques and exercises that you can incorporate into your daily routine to consciously work on improving your breathing pattern, including: diaphragmatic breathing, pursed-lip breathing, respiratory muscle training, and biochemical training.
Each of these methods can introduce significant changes, but it is best to consult a physiotherapist or breathing coach. This way, you can choose exercises that are individually tailored to your needs and health, achieving the best results.
Are there any contraindications to performing breathing exercises?
Breathing exercises, although usually considered safe and bringing numerous health benefits, require a responsible approach, especially in people with specific health problems. There are situations in which their performance may be associated with a health risk. It is worth knowing the contraindications in order to be able to benefit from the breathing practice safely and with full awareness.
These include acute respiratory distress, bleeding from the respiratory tract, severe, vague chest pain. Some breathing techniques, such as intense breath holding, may not be suitable for certain groups of people: women in the first trimester of pregnancy, people with chronic diseases, people with migraines, panic attacks, heart disease and high blood pressure. In these cases, caution is advised and a doctor should be consulted beforehand. Breathing exercises can provide relief from anxiety symptoms, but it is recommended to have your breathing pattern assessed by a specialist before starting them.
When starting a breathing practice, it is important to monitor the response to the exercises. If the heart rate does not return to normal within 5-10 minutes after holding the breath, it means that the body may not tolerate intense holding. In this case, avoid this type of technique or consult an instructor who will help you adjust the exercises to the body's capabilities. Remember that the breathing practice, in order to bring real benefits, should be individually selected and performed consciously.
How breathing can be supported by the patientaboutin oncology in the fight against the disease and the effects of treatment?
Studies show that slow, deep breathing (SDB) can have a beneficial effect on pain perception, reducing its intensity. This is especially important for cancer patients, whose pain and disease-related stress can significantly affect their quality of life. It seems that the most effective technique for reducing pain in cancer patients is slow, deep breathing with a long exhalation (SDB-L). Activation of the vagus nerve and calming of the nervous system contribute to improved cardiovascular function, reduced stress levels, and pain relief.
The techniques recommended for oncology patients are primarily:
🔹 Spontaneous breathing – for those who are just starting out with breathing techniques. This can be the first step in learning to focus on your breathing.
🔹 Controlled Breathing (CB) – In the initial stages of breathing exercises, patients can use controlled breathing with a visual signal. This allows for gentle regulation of breathing, which in turn helps reduce pain and tension.
🔹 Slow, deep breathing with a long exhalation (SDB-L) – this is the most effective technique for patients experiencing pain. Regular use of this technique, e.g. in the rhythm of 2 seconds of inhalation and 4 seconds of exhalation, can bring pain relief, relaxation and inner peace.
The choice of approach and techniques is closely related to the control pause – a breathing test, which is safest to perform under the supervision of a specialist.
Breathing techniques can not only provide pain relief, but also have a positive effect on the overall psychophysical condition of patients. Thanks to slow, deep breathing, especially with a prolonged exhalation, patients can reduce stress and emotional tension, improve the quality of sleep, improve blood circulation and stabilize blood pressure, increase the sense of control over symptoms and improve overall well-being.
Mindfulness-based breathing is a powerful support for cancer patients. A study by the University of Malaya showed that just one 20-minute mindfulness session reduced the symptom burden in palliative care patients. The study noted a reduction in symptoms such as sleepiness, loss of appetite, depression, anxiety, and an improvement in overall well-being.
Breathing exercises are generally safe and can be performed independently, but it is recommended to consult a doctor or breathing coach in advance, who will help choose the right technique and adapt it to the individual needs of the patient. Due to their simplicity and the small need for specialist equipment, these techniques are accessible and beneficial regardless of the patient's physical condition.
Thank you very much for the interesting conversation. And encouraging you to work with breathing, we recommend consultation with specialists whoaboutThey will assess our breathing patterns and select techniques that best suit our individual needs.
Sources:
The effect of a single session of 30-min mindful breathing in reducing fatigue among patients with haematological cancer – a randomized controlled trial
https://www.ncbi.nlm.nih.gov/pmc/articles/pmid/34649555
Symptom reduction in palliative care from single session mindful breathing: a randomized controlled trial
https://spcare.bmj.com/content/11/4/433.long
Can Slow Deep Breathing Reduce Pain? An Experimental Study Exploring Mechanisms
https://www.jpain.org/article/S1526-5900(20)30002-X/fulltext
Psychophysiological responses to various slow, deep breathing techniques
https://pubmed.ncbi.nlm.nih.gov/33111377
Breathing Exercises for Pain Management in Cancer Survivors: A Systematic Review
https://www.painmanagementnursing.org/article/S1524-9042(22)00215-6/abstract
Effects of progressive muscle relaxation, guided imagery and deep diaphragmatic breathing on quality of life in elderly with breast or prostate cancer
https://www.semanticscholar.org/paper/Effects-of-progressive-muscle-relaxation,-guided-on-Shahriari-Dehghan/7a252e16c136de7ea06f480fc83191d68bc6f464
Deep breathing exercises, relaxation techniques, guided imaginary and music in the preoperative period and during radiotherapy in University Hospital for Tumors, Sestre Milosrdnice UniversityHospital Center in Zagreb, Croatia
Medseven: How does the way you breathe affect your health and well-being?
https://www.mp.pl/interna/chapter/B16.I.1.24.
https://www.mp.pl/pacjent/objawy/151334,zaburzenia-oddychania
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SEBASTIAN DOBA
Certified instructor of Buteyko Clinic International®, Oxygen Advantage International®, adult and children's breathing trainer. Expert in the Wim Hof method. Co-founder and director of PNEO CENTRUM - Center for Natural Pulmonology and Respiratory Education, within which he conducts research on the influence of breathing, cold and the work of the vagus nerve on the human body. He conducts his own workshops "Breathing Trainer", "Children's Breathing Trainer", individual consultations and training for companies, he appears as a speaker at scientific conferences. Representing a holistic approach to the issue of breathing, he cooperates with speech therapists, osteopaths, physiotherapists and naturopaths, based on specialist knowledge and research results.
www.sebastiandoba.pl
https://www.facebook.com/oddechkoncentracja/
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Author:
Joanna Niewolik
