The Power of Breath: Techniques for Optimal Health, Wellbeing & Performance

Breathing, being our primary source of life and energy, is often overlooked in our day-to-day existence. It’s intriguing that by merely focusing on our breath, we can unlock a greater sense of wellbeing, resilience, and control. This article explores various breathing techniques that you can practice and track with VIIVIO for optimal performance in different situations.

Breathing is fundamentally connected to every aspect of our physiology. Our brain cells, muscle cells, and all other tissues require oxygen to function effectively. The oxygen transport system, beginning at the lungs, facilitates the delivery of oxygen to these cells, enabling our bodies to perform a myriad of tasks from thinking to digesting.

Breathing is generally regulated by the autonomic nervous system and is not something we consciously control most of the time. However, unlike other autonomic processes like heart rate or digestion, we do have the ability to control our breathing. This ability allows us to manipulate our nervous system and impact how we feel and perform.

Belly Breathing: To Decrease Stress

Among the most straightforward breathing techniques to adopt is belly or diaphragmatic breathing. It promotes deeper breaths, present-moment awareness, and activates the parasympathetic ("rest and digest") nervous system.

Here's how to practice belly breathing:

Sit comfortably or lie face-up with a hand on your navel.

Inhale, allowing your belly to expand and pull more air into the lower part of your lungs. Your hand should rise as your belly expands.

Exhale, contracting your belly and pushing the air out so your hand falls and your belly returns to a resting position.

Incorporating this technique a few times daily can enhance your mindfulness, release mental and physical tension, and reduce stress and anxiety.

Box Breathing: To Get Into Flow

In high-stress situations like public speaking, races, or important meetings, maintaining composure can mean the difference between positive and negative outcomes. Box breathing or Combat Tactical Breathing (CTB) helps keep your sympathetic ("fight or flight") and parasympathetic nervous systems in balance. Here's how:

Breathe in, counting to four.

Hold your breath, counting to four.

Exhale, counting to four.

Hold your breath, counting to four.

This technique can help you respond optimally to pressure situations by calming your nervous system and settling your mind.

Entrainment: To Improve Physical Activity

During physical activity, our bodies naturally adopt the most efficient breathing pattern. However, a technique known as entrainment can be employed deliberately to optimize breathing during exercise. It involves aligning your exhalation with the power move or muscle contraction of the sport. This synchronization reduces the effort required for both breathing and movement, making the exercise feel easier and more relaxed.

These are just a few examples of how you can leverage your breath to improve your physical, mental, and emotional states. There are countless other techniques and resources available for you to explore, including breathwork apps like Othership, which offers guided sessions.

With VIIVIO, you can track and understand the impact of these breathing practices on your overall wellbeing. Empower yourself to breathe consciously and live fully!

If you’re using the VIIVIO app, remember to record any breathwork you do in the RECHARGE function! And remember you can download VIIVIO here.