Breathe In. Breathe Out. Breathing is something that occurs all day, every day, as a means to provide oxygen (and therefore energy) to the cells of our body. The act of breathing is something that does not have to be actively and consciously perform because it automatically occurs via the autonomic nervous system. When we exercise, or the fight or flight system is activated, the nervous system alters the breathing pattern to ensure enough oxygen is getting to the body. Although breathing occurs automatically most of the time, it can also be manipulated by consciously breathing in, and breathing out, also known as pranayama.
Pranayama is the yogic practice of breathing aimed to focus the mind, relax the body, and provide rejuvenation. Recent research also suggests that breathing practices can help recovery from Covid-19. A study published by BMC Sports Science, Medicine and Rehabilitation indicates that those who had Covid-19 and performed respiratory exercises showed improved oxygen saturation, respiratory rate, and heart rate measures within 7 days compared to those that did not participate in breathing exercises. The mechanism of improvement, per the paper, suggests "that breathing exercise improves respiratory muscle function, ribcage flexibility, gas exchange, and may decrease blood pressure, respiratory rate, and stress" (Read More). In addition to improving oxygen, respiratory rate, and heart rate in those with Covid-19, breathing practices can also help reduce stress and anxiety, reduce negative affect, and improve attention according to a 2017 study published on Frontiers of Psychology (read more).
The best part: breathing exercises are something that can be practiced anywhere, anytime.
How to Get Started
Find a quiet space
Settle into a comfortable sitting, standing or laying down posture
Commit to practicing for 2-3 minutes (and work your way up)
Diaphragmatic Breathing
Inhale through your nose
Feel your chest rise and your ribs and chest expand
Continue to inhale letting your belly expand
Exhale through your mouth letting your belly fall and your chest drop
Repeat focusing on smooth and complete breaths
4-7-8 Breathing
Inhale smoothly and completely through your nose over a 4 second duration
Hold for 7 seconds. Keep your face, jaw, and chest relaxed
Exhale smoothly and completely through your mouth over an 8 second duration
Repeat
Box Breathing
Inhale smoothly through your nose over a 4 second duration
Hold for 4 seconds
Exhale smoothly through your mouth for 4 second duration
Hold for 4 seconds
Repeat. (Goal of increasing breathes and holds for 5 seconds and then 6 seconds.)
Although breathing is "easy", it can get complicated and feel overwhelming when doing specific breathing exercise patterns! Need more guidance or help getting started? Sign up for an in-person or virtual yoga session: Book Here
Dr Jessica Klain PT, DPT, COMT, CSCS, OCS, CNPT
Board Certified Orthopedic Clinical Specialist (OCS)
Certified Strength and Conditioning Specialist (CSCS)
Certified Orthopedic Manual Therapist (COMT)
Certified Nutritional Physical Therapist (CNPT)
Certified Vestibular Specialist
Certified Concussion Specialist
Trigger Point Dry Needling Certified, Level 1&2
Certified Yoga Teacher
University of Florida, Doctorate in Physical Therapy (2009)
The Ohio State University, Bachelor of Science in Biology (2006)
Call/text: 720-295-0060
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