How to breathe | Belisa Vranich | TEDxManhattanBeach

Summary

In this enlightening talk, the speaker explores the common yet incorrect 'vertical breathing' pattern that leads to neck and shoulder strain, underutilization of lung capacity, and chronic stress. They explain the anatomy of breathing, emphasizing the diaphragm's role and how proper 'horizontal breathing' can alleviate these issues. The speaker shares breathing exercises, like 'Rock and Roll' and 'Tactical Breath,' to encourage healthier, more efficient respiration, drawing connections between breath control and overall well-being.

Takeaways

• 🧘‍♂️ Many people breathe incorrectly, using their neck and shoulder muscles instead of their diaphragm, which causes physical strain and stress.
• 🏋️‍♀️ Breathing vertically (using the top of the lungs) is inefficient and can lead to neck and shoulder pain over time.
• 🫁 The most oxygen-rich part of the lungs is located lower in the body; breathing vertically doesn't utilize this area effectively.
• 😰 Vertical breathing activates the vagus nerve, triggering a fight-or-flight response, even in non-stressful situations.
• 🧠 The speaker became interested in the connection between breathing and stress after experiencing jaw pain and learning it was stress-related.
• 🧘‍♀️ Yoga and other breathing practices helped the speaker realize the importance of proper, deep breathing techniques.
• 📚 Research shows that breath control influences many aspects of health, including digestion, memory, anxiety, and the immune system.
• 👮‍♂️ Law enforcement and military personnel were among the first to seek the speaker's guidance on improving breathing techniques.
• 👶 Children and animals naturally use the diaphragm to breathe, and adults should return to this method for optimal health.
• ⚖️ The diaphragm is a large muscle located in the middle of the body that should be used to breathe horizontally, expanding the ribs and engaging the core.

Q & A

What is the main issue with 'vertical breathing' mentioned in the script?

Vertical breathing overuses neck and shoulder muscles, which are not meant for breathing, and it only uses the top part of the lungs. This leads to shallow breathing, requiring more breaths to get sufficient air, and it can trigger a fight-or-flight response due to the activation of the vagus nerve.

How does vertical breathing affect the vagus nerve?

Vertical breathing puts pressure on the vagus nerve, which sends signals throughout the body that can trigger a stress response, putting the person in a fight-or-flight mode, even in non-stressful situations.

What physical issues can result from vertical breathing?

Vertical breathing can lead to neck and shoulder pain, shallow breathing, and stress. Over time, this type of breathing can also affect sleep, digestion, memory, anxiety, and other bodily functions like immune system response and core stability.

What led the speaker to become interested in the connection between breathing and stress?

The speaker experienced jaw pain due to teeth grinding caused by stress, which led to expensive dental bills. This realization prompted the speaker to explore the connection between stress and breathing, eventually leading to taking yoga classes and studying breathwork.

What is the role of the diaphragm in proper breathing?

The diaphragm is a large, dome-shaped muscle that separates the thoracic cavity from the digestive organs. It helps facilitate breathing by expanding and contracting the middle of the body. Proper breathing should engage the diaphragm to allow horizontal breathing, rather than vertical breathing, which only uses the upper chest.

How does modern lifestyle contribute to improper breathing habits?

Sitting for long periods, slouched postures from working on computers, and societal pressures like sucking in the gut for appearance lead to upper-body or vertical breathing. Additionally, narrow screens and handheld devices promote shallow breathing patterns.

What is the 'Rock and Roll' breathing exercise described in the script?

The 'Rock and Roll' breathing exercise involves placing hands on the belly, inhaling while tipping forward and expanding the belly, and exhaling while rounding the back and contracting the belly. It encourages horizontal breathing by engaging the diaphragm and abs, helping to retrain proper breath patterns.

What is 'Tactical Breath,' and where does it come from?

'Tactical Breath' is a breathing exercise used by the military. It involves inhaling for four counts, holding for four counts, exhaling for six counts, and holding again for two counts. It helps regulate breathing and reduce stress.

What changes in breathing occur as children grow older?

As children grow older, their natural lower-body breathing transitions to upper-body breathing due to factors such as sitting for long periods, posture changes, societal influences like gut-sucking, and the perception that upper-chest breathing is correct.

What was the ancient yogi belief regarding the number of breaths we take, and how does it relate to longevity?

Ancient yogis believed that each person is born with a certain number of breaths. If we take shallow, quick breaths, we shorten our lifespan, but if we take deep, slow breaths, we can live longer. This belief is supported by modern research, which shows that proper breathing is predictive of health and longevity.