By Jim Eischen, Co-Chair, San Diego County Bar Association Wellness Committee
How many times have we heard: “…take a deep breath….” before we react to or do something? Have you ever wondered, why? Our common sense instructs that we are supposed to pause and think first or calm down. Is something more going on here?
In an UCHealth article entitled “Understanding breathing and the importance of taking a deep breath” by Susan Cunningham (September 19, 2018, https://www.uchealth.org/today/understanding-breathing-and-the-importance-of-taking-a-deep-breath/), a deep breath is described as having real biological benefits: “Deep breaths are more efficient: they allow your body to fully exchange incoming oxygen with outgoing carbon dioxide. They have also been shown to slow the heartbeat, lower or stabilize blood pressure, and lower stress.”
More specific benefits: “You may be wondering why “just” breathing can be so powerful. Slow breathing activities the parasympathetic nervous system, also called the “rest and digest” system…. Deep breathing also activates the vagus nerve, which is like the boss of the parasympathetic nervous system, overseeing things like mood, digestion, and heart rate. It will also send more oxygen to your brain and other organs.” (“The Benefits Of Deep Breathing” by Theodora Blanshfield, AMFT, September 22, 2022, https://www.verywellmind.com/the-benefits-of-deep-breathing-5208001).
As a Kundalini yoga instructor, and, from my prior experiences with high school track and martial arts (and with surfing), I’ve been taught breathing techniques. They work. The key here is to understand that taking control of our breath is a way to take control, to render ourselves more effective. But don’t take my word for this: US Navy Seal training notably involves breath control and breathing techniques to attain a calm and focused mind amidst chaos. In “The Breathing Technique a Navy SEAL Uses To Stay Calm and Focused” by Marvin Divine (Time Magazine, May 4, 2016, https://time.com/4316151/breathing-technique-navy-seal-calm-focused/): “I first learned to control my breathing while practicing martial arts during my SEAL training, and the techniques I was taught proved invaluable during the chaos of combat.” (This author also wrote a book: Kokoro Yoga: Maximize Your Human Potential and Develop the Spirit of a Warrior—the SEALfit Way). Comically, as I was writing this paragraph, on CNN Jack Tapper talked to Elmo (yes, the muppet character from Sesame Street) about using deep belly breathing to deal with internet trauma. Anything a Navy SEAL yoga teach/fitness instructor and Elmo agree on is worth considering.
Explore various wellness activities integrating breath techniques—you won’t regret it. Meditation classes/training may integrate breath work. Various yoga disciplines incorporate breath work (my Kundalini yoga classes made available at a discount via the SDCBA wellness committee on Tuesdays and Thursdays at noon, in person at Cosmic Flow Yoga in Point Loma next to PLHS or virtual, always incorporate breath work—and nearly any other yoga class will also include breath work). Martial arts often include meditation and breath work. Breath retention (sometimes called “hypoxia training” or how to hold your breath in the water) is considered a key skill needed for surfing larger waves (see: https://surfing-waves.com/surf-fitness/survive-hold-downs.htm). Fitness training can incorporate breath work to increase muscle strength/fitness (see: “Resistance Training Using Different Hypoxic Training Strategies: a Basis for Hypertrophy and Muscle Power Development at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5357242/). A personal or fitness trainer may be able to help you with breath techniques aimed at physical fitness.
Solid evidence supports many wellness techniques! Visit our SDCBA wellness site (https://www.sdcba.org/?pg=Wellness) for wellness committee education, support and resources.