Shallow Breathing

by | Nov 6, 2024 | CiONEclopedia | 0 comments

Shallow Breathing

Conditions:

Shallow Breathing – “is usually a ‘long-term’ condition that originates from anxiety, high levels of stress or past trauma; usually involving the Vagus nerve ie; “fight and flight” or a “Somatic Reflex”, where the intrinsic muscles are hindering the expansion of the diaphragm through intrinsic “spasms” or skeletal dysfunctions such as displacement of Rib’s, Sternum, Thoracic vertebra, etc etc.

DEFINITION:

What is ‘breathing’?….Breathing consists of two phases…

Phase 1: the “inspiration” phase, which allows air to flow into the lungs…during inspiration the diaphragm and intercostal muscles “contract” allowing air to enter the lungs…

Phase 2: the “expiration” phase involving gases leaving the lungs…during expiration, the inspiration muscles relax forcing gases to flow out of the lungs.

There are two regular types of breathing: Costal and Diaphragmatic

Costal breathing:

Known more commonly as shallow, breathing: relies mostly on the rib cage changing it’s shape utilised when undertaking higher energy expending activities (such as running) or when the abdominal cavity is restricted (for example during pregnancy).

Diaphragmatic breathing:

Predominantly relies on the movement of the diaphragm utilised during times of low energy expenditure and periods of rest.

Shallow Breathing

PROBLEMS THAT CAN OCCUR THROUGH BREATHING BADLY

  • Breathlessness and/or difficulty breathing.
  • Poor oxygen supply to the brain and/or body.
  • Frequent yawning.
  • Feelings of dizziness or faintness.
  • Agitated mind and emotions.
  • Chest pains

THE EFFECTS OF GOOD DEEP BREATH EXERCISES

  • Increased sense of control over shortness of breath
  • Increased sense of personal well-being
  • Increased self-confidence
  • Better quality of sleep
  • Improved posture
  • Increased exercise endurance
  • Reduced anxiety and/or depression

ADVICE AND SOLUTION:

Your heart and neck contain neurons that have receptors called “baroreceptors.”

These specialized neurons detect your blood pressure and transmit the neuronal signal to your brain (NTS), which goes on to activate your vagus nerve that connects to your heart to lower blood pressure and heart rate.

The result is a lower ‘fight or flight’ activation (sympathetic) and more ‘rest and digest’ (parasympathetic).

The baroreceptors can be more or less sensitive.  The more sensitive they are, the more likely they are going to fire and tell your brain that the blood pressure is too high and it’s time to activate the Vagus nerve to lower it.

Deep and slow breathing stimulates the Vagus nerve.

Slow breathing, with a roughly equal amount of time breathing in and out increases the sensitivity of baroreceptors and vagal activation, which lowers blood pressure and reduces anxiety by reducing your sympathetic nervous system and increasing your parasympathetic system.

Breathing around 5-6 breaths per minute in the average adult can be very helpful.

Tip: You need to breath in from your belly and slowly – with the ‘cooling breath’ (curled tongue).  That means when you breath in, your belly should expand or go out.  When you breath out (through the back of your throat/nose) – your belly should cave inwards squeezing out every ounce of breath – before reigniting the ‘cooling breath’ during halation.

The more your belly expands and the more it caves in, the deeper you’re breathing.

SUGGESTIONS OF COLD.

CiONe has been a “trail blazer” in Cryogenics ever since being involved in a Cryogenics Research project at Loughborough and Bath University back in 2002.

Todd Becker and Ben Greenfield  have been measuring their HRV (cryogenics) and found cold showers to improve their HRV the most (reduction of ‘Paniculosis’ and ‘oedema’ build up).

Studies show that when your body adjusts to cold, your fight or flight (sympathetic) system declines and your rest and digest (parasympathetic) system increases – and this is mediated by the Vagus nerve.

Any kind of acute cold exposure will increase vagus nerve activation.

You can dip your face in cold water to start.

You should take fully cold showers, exposing myself to cold, and drink cold water.

You can use an Ice Cube Tray and Ice Cube Maker to make ice cubes to put in your drinks/smoothies.

You can even wear Ice Waist coats ‘cryogenics’ – when training and ice Helmet ‘Cryo-helmet’ to help with sleep.

These tips are now used regularly in regard to “elite” performance and through reducing the intensity of the “Somatic Reflex” (Vagus Nerve activation) – improves dramatically the capacity to breath deeply, which in turn increase the ability to “RELAX”.