Breathing is pretty important. Prior to the pandemic, most people didn’t think much about it, but experiencing respiratory disease can give a great appreciation for the ability to breathe confidently. Breathing plays a vital role in both physical and mental health, acting as a bridge between the two.
Traditionally, when we consider breathing in the context of health it has tended to be cardiovascular exercise. Faster breathing is caused when the heart rate is increased, leading to enhanced oxygen delivery and improved overall endurance. The right type of cardiovascular exercise can burn calories, reduce your risk of health conditions, improve your mood and boost your energy. It has generally been considered that getting your heart rate up is a good thing.
Post-pandemic health advice about breathing has been a bit different. After a respiratory illness of any kind, it can be a delicate balancing act to get your health back on track. Cardiovascular exercise is still important, but if you do too much too soon after having Covid-19, you’re at risk of long-term Covid. The World Health Organization has published specific guidelines on graduated return to exercise. These relate to different levels of perceived exertion at different phases of recovery.
The pandemic has had a significant effect on the world’s mental health, largely due to the effects of stress, loneliness and isolation. Physical activity has always been recommended as part of the treatment for mental health difficulties, and the post-pandemic prescription has tended to include mindful movements such as tai chi, qigong and yoga. These movements bring attention to the breathing and can lead to a meditative state.
Controlling the breath is a powerful tool to switch off the body’s threat response and ease it out of the 'fight or flight' state. The opposite of this state is the 'rest and digest' state. This relaxation response is the optimal state in which to be for physical and mental health. It enables the body to recover and adapt after physical exercise and enables the mind to be resourceful and resilient in the face of psychological stress.
Sometimes it’s the infrastructure of breathing that needs some support. The framework can be compromised in a number of ways. Prolonged sitting compresses all the essential organs and compromises vital functions, particularly if accompanied by the forward head posture used when typing, scrolling, working or driving. A habit of shallow breathing can create tension and tightness across the chest, which can further promote shallow breathing.
A good weight training regime can strengthen the postural muscles in the upper back, stretch out tightness in the chest and build strength in the core to hold everything upright. Les Mills Pilates improves strength and mobility through the torso with a focus on breath work. Les Mills BodyBalance is a yoga-based class that incorporates Tai Chi and Pilates.
For optimal physical and mental well-being, you need the control to speed up and slow down breathing as the situation requires. When you’re in good health, it’s important to regularly get your heart rate up with cardiovascular exercise. When you’re under stress, it’s important to be able to regulate your breathing to bring your body into a calm state. This range of capacity is not found by accident sitting at your desk. Healthy breathing is a skill, and it’s worth the investment to develop it.
