10 big breaths (the 0.47% rule)
You can survive three weeks without food. Three days without water. Three minutes without air.
Your breath cycle is essential for your health, luckily for us it is controlled by your autonomic nervous system (automatic). Reminding yourself to take 2100 breaths a day would be tough. But try spending one minute a day thinking about your breath.
Why? Take one big breath now and hold it in. Slowly exhale. Here’s what has just happened.
Your nervous system calms down
Hormone production is regulated
Flight-fight response adjusted
Stress levels decrease
Heart rate and blood pressure adapt
Have you ever noticed how breathing changes your emotions? State of mind?
When we’re stressed, we take shallow breaths. It’s the same thing we do when in pain, this starts a vicious, repetitive cycle for our pain presentations.
Holding your breath or changing the rate at which we breath can have immediate positive effects by undoing muscular tension, delivering oxygen to tissues causing pain and facilitating healing. Plus, free endorphins are always handy.
All we need is change. The human body is an incredible adapter to change. Patients coming in with any and all types of pain need something to shift. Taking charge of your own breath cycle is a fantastic first step. Ten big breaths right now is 0.47% of your total daily breaths.
0.47%.
Take the time to be more conscious of your breath during the day. Slow down. Breathe deeper. All it takes is one minute. The best part about changing how you breath is you don’t have to make time for it, we already have the time. In the shower, while waiting for the microwave, tying your shoelaces. It’s easy.
Come in for a chat or google these other concepts if you’re interested in learning more:
4-7-8 breathing
Wim Hof breathing
Continuous circular breathing
Diaphragmatic motion breathing
Dr. Mason Webb - Osteopath