Warm Up Pillar: The Breath
What does the breath have to do with finding a flow state?
Our health, both physical and mental, is deeply intertwined with our breath. Oxygen, quite literally, keeps us alive. Our breath circulates nutrients and removes toxins from our body. Science has backed up that breathing also stimulates our nervous system, specifically the vagus nerve, and can agitate or calm us depending on the stimulation.
Anyone who sings or plays a wind instrument, enjoys long distance running, lifting weights, or practices yoga regularly understands the integral role the breath plays in helping us do some pretty amazing things from running marathons to performing concertos.
Many of us, however, still don’t realize what an integral role our breath plays in our day-to-day sense of ease and the way we handle stress.
It’s impossible to briefly state the impressive list of ways our breath affects us (I highly suggest reading Breath by James Nestor to develop a better understanding). So, to completely over-simplify, if we become participants in our breath instead of passive users, there is great potential for our overall health and performance.
If you haven’t already gotten the impression that the breath can do impossible things, it’s also been shown that the practice of pranayama (one of the eight limbs of yoga) or other breathwork techniques can even help us rewrite neural patterns we have developed over time.
It is common in our culture to over-breathe or breathe too quickly and rapidly, both of which are actually quite shallow. Mouth breathing is also wide spread. Both of these habits can negatively impact our health and mindset, and while you would think most musicians would have a good handle on healthy breathing, how we function in real life is very different from how we play our instruments.
Having gained just a little perspective on the major player the breath is in our overall wellbeing, it becomes easier to see how crucial it is for all of us and especially those in high performing or high stress situations to make sure their breath is working for them, not against them. Beyond that, learning how to use the breath to help regulate our nervous system and focus is something we all can and should do.
The absolute best thing about breathwork, though? We all breathe already. It’s something we can all do, with a tool that absolutely everyone has at no cost.
There are many types of breathwork, and you may have already learned some simple breathing exercises without realizing the potential scope of their impact. As with all disciplines, each exercise won’t speak to you, and it’s possible to find one that suits your specific sensations and needs but later connecting more with a different exercise.
Box breathing is a common approach to learning how to meter our breath, extend our inhales and exhales, and build CO2 tolerance.
A simple box breath follows these steps:
Breathe in through the nose for four counts
Hold the breath for four counts
Exhale for six or eight counts
Hold for four counts
Repeat several times
Another commonly used yogic breathing practice (pranayama) is alternate nostril breathing.
Also known as Nadi Shodhana, alternate nostril breathing is a yogic pranayama (breathwork) practice known to help with stress and anxiety. The sanskrit name nadi shodhana translates to "subtle energy clearing.”
To try it:
Sit in a comfortable position, somewhere you can focus. You want to be upright and alert, but relaxed. Close your eyes if you feel comfortable doing so.
Place the index and middle finger of the right hand on the forehead between the eyebrows, allowing the ring finger and pinky to rest on the left nostril and the thumb to rest on the right nostril.
Inhale through both nostrils.
On the exhale, close the right nostril with the thumb and breathe out through the left nostril.
On the following inhale breathe in through the same side, the left nostril.
When you exhale, release the right nostril and close the left with the ring finger and pinky. Exhale through the right side.
Breathe in through the same side, the right nostril. Close the right nostril to breathe out through the left, releasing the ring finger and pinky.
This completes the cycle, which always begins and ends on the left. Remember to always breathe in through the same nostril you have just exhaled from.
Keep your breath even and gentle throughout.
Repeat the whole sequence 3-5 times
You can test out both of these techniques for yourself - how do you feel afterwards? What changed in your mind or body? How does your breathing feel after trying these compared to before?
We’ll explore several more breathwork techniques in the Warm Up to Flow workshop, and also how to discern what practice might best suit your individual needs and warm up routine as you build your way to a flow state. I hope you’ll join me!
Anyone with hypertension, a history of aneurysms, osteoporosis, cardiovascular issues, or vision issues should consult a doctor before seriously undertaking breathwork.