The Art of Breathing

Have you noticed how your breath changes throughout the day? Do you pay attention to how it shifts with your mood or activities?

Our breathing mirrors our emotional state.

It shifts depending on what you are doing and how you are feeling. When life feels busy or stressful, your breathing tends to become quicker and more shallow. When you are relaxed or absorbed in something you enjoy, it naturally slows down and deepens. Your breathing is always adjusting, responding to both inner and outer stimuli. When you feel pressure or stress, your body moves into a more alert state: your breath speeds up, rises into the chest, and can feel tight and uneven. When you feel safe and at ease, your breathing softens, slows, and moves more freely. At any moment, your breath reflects what is happening inside you.

Habitual posture and movement have a profound impact on how we breathe.

There is another layer to breathing: Imagine it is a beautiful day. The sun is shining and you are walking by the ocean feeling at ease in yourself. In moments like this, breathing should feel natural, effortless and free. Yet, even in this ideal setting, our habits can interfere. If our shoulders slump forward, our gait is tensed and laboured, our hips push forward with each step, or our chin juts out, breathing becomes restricted. The way we habitually move through life affects our breathing to a great extent, and most people are not aware of this connection.

F.M. Alexander – The ‘breathing man’

F.M. Alexander, the originator of the Alexander Technique was once known as the ‘breathing man’. At the time, the Alexander Technique was often referred to as the ‘breathing technique’. You might expect breathing exercises, yet, that is not what it is about. Instead, breathing is understood in the context of how we use ourselves as a whole, including our body, mind and emotions. The Alexander Technique helps you to develop greater body awareness, change habitual ways of posture and movement and find more ease in body and mind. As coordination and self-awareness improves, breathing becomes freer and more effortless.

Natural breathing in the context of Alexander Technique

At its core, the Alexander Technique is about how we respond to life, both to what happens inside us and around us. It invites us to notice our immediate reactions to stimuli and to learn to pause and direct ourselves, rather than react automatically. This process allows us to find ease and balance instead of tightening or bracing. This shift away from reactivity supports the body’s natural coordination and allows the breath to flow more freely. In F.M Alexander’s own words: “The act of breathing is not a primary part of the process. As a matter of fact, given the perfect coordination of parts as required by my system, breathing is a subordinate operation which will perform itself.”

Using Reflexology to enhance breathing function

Not everyone is ready to dive into the Alexander Technique. (Though I do recommend trying a few classes or a one-on-one session to get a sense of it.) That said, I have seen breathing improve significantly through Reflexology sessions as well. In these sessions, we work with the phrenic nerve (which controls the diaphragm), the diaphragm itself, the lungs and upper airways, the ribs, sternum, intercostal muscles (the muscles between the ribs), and reflexes of the autonomic nervous system. We also use specific techniques, both verbally and with our hands, to gently encourage the person to breathe more naturally and effortlessly.

Working with breathing on our own

I often give my clients ‘homework’ and the most common one is to work with their breath. Here is how I guide them:

Start by simply observing your breath. Often, just noticing it can naturally deepen it. Then allow yourself to pause for a few seconds before the next inhale, taking a gentle breath of a natural length. Let your exhale be longer than your inhale. After exhaling, pause again for 2 – 3 seconds, and allow the next inhale to occur naturally. Continue in this way, staying with your breath for 5 to 10 minutes. It may be helpful to count to 3 or 4 for the inhale and count to 6 or 8 for the exhale. Try this out for a few breaths to get the hang of it in terms of timing, but then let the counting go again.

Paying attention to your breath can be a helpful way to stay more balanced throughout the day, and be less reactive and tense. It can also be a valuable support to fall asleep. Bringing awareness to your breathing as part of your overall body awareness is especially useful in challenging moments such as a difficult conversation or a demanding task. I recommend nasal breathing (inhaling and exhaling through the nose), as it naturally slows down the breath, filters and warms the air, and encourages fuller lung expansion. Give it a try!