Better Breathing = Better sleep = Better Focus & Concentration
Understanding how slow, light and low breathing benefits better sleep and daytime focus.
In today's fast-paced world, poor sleep, or even more serious sleep disorders like snoring and sleep apnea have become increasingly common. These conditions not only disrupt an individuals sleep ( and often their partner’s sleep too) but also affect their overall health and well-being. One method that has gained attention for its potential to alleviate these issues is by reseeting the breathing regulation system with daily breath practice.
This is a concept promoted by the Buteyko Breathing Method.
This approach is grounded in the idea that many chronic conditions, including asthma, hypertension, and sleep disorders, are linked to chronic hyperventilation or over-breathing.
Slow, Light and Low Breathing Explained
Slow light and low breathing, or what we also refer to as Reduced Volume Breathing, involves consciously reducing the amount of air one inhales. This technique aims to restore normal breathing patterns, enhance CO2 tolerance, and improve overall respiratory efficiency.
By doing so, it helps balance the oxygen and CO2 levels in the blood, leading to better oxygen delivery to tissues and organs.
How does this help reduce Snoring and improve restorative sleep?
Snoring is often caused by the relaxation of muscles in the throat, leading to a partial obstruction of the airway. This obstruction can cause turbulent airflow, resulting in the characteristic sound of snoring. Reduced Volume Breathing can help mitigate snoring in several ways:
1. Strengthening Respiratory Muscles:
By practising effective breathing, the muscles involved in respiration, including those in the throat, become more toned and less likely to collapse during sleep.
2. Promoting Nasal Breathing:
Buteyko emphasises breathing through the nose rather than the mouth. Nasal breathing helps maintain open airways and reduces the likelihood of snoring. The nose acts as a natural filter and humidifier, ensuring that the air entering the lungs is optimal for respiration.
3. Improving Airway Dynamics:
Effective Breathing practice also helps maintain a smaller, more consistent airflow, which can prevent the vibrations that cause snoring. This technique promotes a steadier and quieter breathing pattern.
Impact on Sleep Apneas
Sleep apnea is a more severe condition characterized by repeated interruptions in breathing during sleep. These interruptions can last from a few seconds to a minute or longer, significantly affecting sleep quality and overall health. Reduced Volume Breathing, in collaboration with your Doctor and health team, can offer benefits for individuals with sleep apnea by addressing the root causes of the condition:
1. Enhancing CO2 Tolerance:
People with sleep apnea often exhibit low CO2 tolerance, leading to disrupted breathing patterns. By practising better breathing techiques , CO2 levels are stabilized, helping to normalize breathing and reduce apnea events.
2. Supporting Respiratory Health:
Consistent and effective breathing practice can improve the overall function of the respiratory system, making it more resilient to the disruptions caused by sleep apnea.
3. Lowering Stress Levels:
Stress and anxiety can exacerbate sleep apnea symptoms, and in turn sleep apneas can lead to daytime exhaustion and a vicious cycle of stress.
Light Slow and low breathing stimulate a relaxation response that is helpful in reducing stress, and contributing to more stable and regular breathing during sleep.
For those interested in trying in creating a change to thier breath function, try this exercise at home, twice a day, but if once, practice just before bed.
Guidance
Getting set up
Sit upright in a relaxed posture, shoulders relaxed, chest open, feet flat on the floor.
Keep your mouth closed, lips gently together, tongue gently in the roof of your mouth -You are nasally breathing at all times
Breathing should be light, slow and low, down to the diaphragm.
Practice with three pillars of awareness
The gentle flow of air in and out of the nostrils
The awareness of the of the lower ribs' gentle expansion
Gentle counting - don't be too obsessed about the exact seconds - Just get to a vague pattern
Expect
Sensations like warm hands, excess saliva, and a tolerable air hunger are normal.
As you feel a distinct need for more air, it should not be enough to cause involuntary spasms of the breathing muscles nor dysregulate a gentle breathing pattern.
If this happens increase your breathing pace and return to the timing when you have ‘recovered’
Benefits
Can provide a profound sense of calm, and assist with anxiety, stress and panic
Triggers natural nitric oxide in the respiratory systems aiding nasal degongestion and lung blood flow.
Improves sleep quality
Improved concentration and focus via Improved cell oxygenation and blood flow to the brain
Helps to lower blood pressure and heart rate through baroreceptor stimulation
Stimulates Vagal nerve tone and the healing, repair and restorative Rest-and-Digest response
Enjoy - this should be peaceful and therapeutic.
Great before bed for an immediate transition to a great nights sleep.
