Regulating Rhythm

The 5th and final Phase of this breathing programme is concerned with establishing a healthy relationship between the Inhalation and the Exhalation. The relative duration of each has a distinct effect on stress levels and moods.

As you must now be very aware, the process of breathing is always going to involve an Inbreath followed by an Outbreath. That is a given!

What we may not appreciate yet is that the relationship between the two, with regard to their length or duration, is extremely significant. Our options here are:

[a] the Inbreath is longer than the Outbreath;

[b] the Inbreath and the Outbreath are of equal length;

[c] the Outbreath is longer than the Inbreath

Option [a]

This breathing rhythm is associated with stress and anxiety. At times of stress, the body will adopt this rhythm in order to prepare for Fight or Flight. However, this nervous breath pattern is easily established as the ‘normal’ rhythm when we have been exposed to long periods of anxiety and we’ve forgotten how to breathe properly. This unnatural rhythm will, of its own accord, instill feelings and emotions of anxiety, worry, concern, restlessness, fear, etc.

The over-emphasis on the Inhalation can lead to hyperventilation, or ‘over-breathing’, resulting in insufficient amounts of carbon dioxide in the blood. This shortage of carbon dioxide causes blood vessels to constrict, resulting in symptoms such as headaches, numbness, tingling, dizziness, fainting, chest pains, depression, and panic attacks.

Option [b]

When the duration of the inhalation and the exhalation are approximately the same, then we have a breathing rhythm that denotes balance, harmony, and equilibrium. This is exactly the ideal rhythm we want as the foundation for our habitual breathing.

Hence, the critical need to re-train the breath by working through the advice on this site. Establishing the Complete Breath with a balanced rhythm as your norm could be the cornerstone to your new way of living.

An even In and Out breath pattern will help us to feel vital and ready to take on the world, whilst keeping us on an ‘even’ keel. We can be alert and ready for action, yet resistant to inappropriate reactions to stress; we can be focused and concentrated on all our undertakings, yet calm and confident about their outcome.

Option [c]

Here we have the direct opposite to Option [a]. The longer Exhalation elicits Relaxation; it brings release of tension and a sense of calm, tranquility, and peace.

This is the rhythm we consciously employ in order to defuse or minimise our stress reactions. When we know we are over-reacting to life situations or dwelling on problems or concerns, then we can try taking a few deep breaths, ensuring that the Exhalation is comfortably extended; let the breath out slowly and feel yourself responding to the invitation to ‘let go’.

This long Exhalation is also the rhythm to adopt when you just want to switch off for a while – possibly as a prelude to your dedicated Relaxation practice? Or at any time during the day when you may consciously choose to let the breath be exhaled in a very gentle, l o n g, release.

So, at this stage, there are two things we need to do:

1. Discover what our natural breathing rhythm is

2. Discover what rhythm we have when practising the Complete Breath

1. Natural Rhythm

Without any particular preamble, except to ensure that you are not slouching, simply stop whatever it is you are doing, and turn your attention to your breathing. Allow it to continue functioning as it chooses without your interference.

When you’re ready, mentally count how long the inbreath takes; and mentally count how long the outbreath takes. Do this over 4-6 breaths, counting the length of each inbreath and the length of each outbreath, so that you can get a reasonable representation of what might be your normal breathing pattern. It doesn’t matter how fast you count, though you will no doubt find that you settle automatically into a counting pace that is very close to your heartbeat; but it does matter that you keep the speed of count consistent. (If you find it awkward to do the counting, then just use your awareness to get a sense of which aspect of your breathing is longer or shorter than the other.)

You should now have a pretty good idea of your personal pattern. Which is longer – the Inhale, or the Exhale? Or are they both the same?

Make a note of your findings, including the actual ‘counts’ you have experienced. This information may be useful to you if you choose to revisit this exercise in the future.

2. Complete Breath Rhythm

Settle into a good sitting posture with your spine upright and free as described under The Complete Breath. In your own time, begin to practise breathing fully as previously described in that section. Keep it controlled, yet free of tension and undue effort.

Now count the duration of each aspect of the breath, as outlined above; counting the length of the inbreath and the length of the outbreath over a 4-6 breath repetition. After a few breaths, you should have established what type of breathing pattern you naturally achieve during the full breath. Which is longer? The inhalation? The exhalation? Are they equal?

Again, you might choose to make a note of your findings for future reference.

Do You Need to Make any Changes?

Adjustments are obviously necessary if either of the above experiments proved that the Inbreath is dominant and taking longer than the Exhalation. In this instance it is advisable to remedy the situation.

The primary aim is to establish equality of the In and Out breaths for normal everyday activities, and this will be achieved initially by working with controlled breathing.

The secondary aim would be to use controlled breathing for extending the Outbreath to make it longer than the Inhalation; this will help to relieve stress and induce relaxation.

What to do next

1. Return to the Breathing Exercises, and Developing Breath Control. This time, practise them with a view to gradually extending the length of the exhalation. Don’t lose sight of the inhalation in your effort to develop the outbreath. Always inhale comfortably to the full, before relaxing and slowing down the exhale.

With each exercise, mentally count how long it takes you to Inhale, then see if you can make the Exhalation part of the exercise take at least the same amount of time, or a little longer. For instance, if your inbreath lasts for a count of 4, try to exhale to a count of 4 at the very least, or maybe even a 5, 6 or 8!

The more you work with these exercises, the more your breath will develop. You will discover after a while that your inbreath AND your outbreath will both increase.

2. Revisit The Complete Breath. As you put this into practice now, consider regulating the rhythm to what is required.

Initially, work on regulating the breath pattern whereby inhalation and exhalation are the same length, and continue practising this until it comes easily to you. In your enthusiasm, don’t overlook the importance of the inspiration! Be mindful to inhale fully, utilising all the breathing muscles involved with expanding the thorax.

Once you are comfortable with achieving a full breath in this way, then move on to developing your control further by attempting to extend the exhalations. Take it steady and, remembering not to force anything, gradually work on increasing the outbreath length. The more you practise, the easier it will be.

As usual, I would suggest checking occasionally on how well you are improving. Get out your notes and see how you compare with your initial findings at the start of this section. Has your natural breathing rhythm changed at all over the intervening time? What is your new, comfortable ability when regulating the Complete Breath?