The power of breathing!

“Breathing is the first act of life and our last..our very life depends on it. Since we cannot live without breathing it is tragically deplorable to contemplate the millions who have never mastered the art of correct breathing” Joseph Pilates
Inspired by Joseph Pilates (who based his method of Contrology on breathing as the first step to mastering complete control over your mind and body) I am a huge advocate of the power of breathing. I am very passionate about teaching my Pilates and PT clients how to connect their breath to their movement to ensure that every exercise is mindful and controlled. Utilising breath correctly can aid a stronger connection to the deep abdominal muscles (that make up part of your core) which will help stabilise and control your movement. Breathing can, therefore, help provide more power and dynamics into your training. For example, using a strong/dynamic out breadth on the concentric/pulling upwards part of a pull up will aid a connection to the deep-abdominals (Transverse Abs) and help provide power and strength for this part of the movement. Using an inhale on the eccentric/release part of a pull up will help control the lower back down. Breathing also helps enormously with stretching; slowing and deepening the breathing during post-workout stretching will increase blood flow to the muscles and help remove any lactic acid build up. You can use your breath to increase the intensity of your stretches; move into your stretch on an exhale, every time you inhale, hold the stretch and then on each exhale, try to go a little bit further into the stretch, without forcing your muscles.

​Breathing can also be an extremely useful tool for remaining mindful and calm during moments of stress and/or anxiety. I, personally, struggle with moments of intense anxiety, often brought on by a busy London lifestyle, rushing around and often feeling overwhelmed by being pulled in too many directions. To manage my anxiety, I practice daily mindful breathing (yes I'm that weirdo on the tube with my eyes closed, breathing heavily!). Anxiety and stress is, unfortunately, a huge part of many people’s lives as we continue to feel the pressure of balancing a successful career with our family and personal life. Take it from someone who once experienced such a severe anxiety attack that I  called my manager from the top of ski run to hand in my notice, that breathing REALLY DOES HELP!! How? Well, without going into a scientific thesis, basically practicing slow, deep breathing stimulates the parasympathetic nervous system (the system which calms us down) and will reduce anxiety and lower cortisol levels. Simply taking a few deep breaths engages the Vagus nerve which triggers a signal within your nervous system to slow heart rate, lower blood pressure and decrease the stress hormone cortisol. So next time you feel yourself in a stressful situation that activates your ‘Fight-or-Flight’ response, stop and breathe! Or even better, introduce daily breathing into your routine as a proactive mechanism for managing stress and anxiety.

Wellness Writer, Alice Muskett, takes us through a simple, effective breathing technique below.
A simple stress busting exercise is to take a few moments to focus purely on your breath. You can do this any time of the day and as regularly as you like - you can even do it in the toilet cubicle at work if you need a quick break from office mayhem. Close your eyes if you feel comfortable doing that, or just soften your gaze, and focus on your breath as you slowly breathe in and out. You may want to focus on the sensations of air coming in and out of your nostrils, or you may want to put a hand on your belly and feel it moving up and down. You can count 1 as you breathe in, 2 as you breathe out if that helps. Do whatever feels best for you. There's no right or wrong here. The aim is to simply take a mental break. This slows down your thoughts and refocuses your energy. It is a calming, nourishing, exercise that you can use whenever the need arises. For an added boost, silently say 'I am' as you breathe in and 'at peace' as you breathe out.

​Check out Alice Muskett's self care blog: ​The Self Care Life