Learning Topics

You do not need to read, learn or recite any of the information below. It is there purely for your interest at a time of your choosing. In the meantime, you can enjoy experiential learning of the breathing techniques taught in the 4-week courses and only delve into the learning topics if it is of interest to you. You may also decide to do your own research on topics that excite you.

Sequence of your breath

When you breathe in, air enters through your nose or mouth and travels down your windpipe (trachea). It then moves into the two main airways (bronchi) that lead to each lung. Inside the lungs, the airways branch into smaller tubes called bronchioles, ending in tiny air sacs called alveoli, where oxygen is exchanged for carbon dioxide. Finally, when you breathe out, the carbon dioxide is expelled from your body through the same pathway in reverse. Now take a moment to truly appreciate the magnificence of this while you gently rest your awareness on your breath. Incredible!

Importance of nose breathing

Nose breathing filters and humidifies the air, protecting your lungs from pollutants and dryness. It helps regulate airflow and maintains optimal oxygen levels in your blood. Additionally, nose breathing supports the production of nitric oxide (different to nitrous oxide), which improves circulation and immune function.

Breathing Muscles

The diaphragm is the most important muscle for breathing. When we inhale the diaphragm contracts, flattens and pushes down on the abdomen leaving space for the lungs to expand and fill with air. Making the extra space pulls air into the lungs while expanding the belly. When we exhale the diaphragm relaxes going back to its dome shape and it pushes the air out of the lungs.

Other breathing muscles include intercostal muscles between the ribs and accessory muscles (chest, back, neck, shoulders). Sometimes people rely on accessory muscles for breathing which is inefficient and can negatively impact our health and longevity.

Diaphragm Breathing

A diaphragmatic breathing practice can strengthen your diaphragm and improve lung efficiency.

To practice diaphragm breathing place one hand on your chest and the other on your abdomen. Lying down is great for this practice.

Now see if you can breathe keeping the hand on your chest still while feeling the hand on your belly rise and fall with your breath.

4:4 Balanced Breathing

Engaging in 4-6 breaths per minute through Balanced Breathing has an adaptogenic impact on your nervous system. Whether you find yourself on an energetic high or a bit down, this practice can bring equilibrium. You can incorporate this breathing into your day whether you're standing, seated, or lying down. Much like sipping a glass of water, it remains consistently safe, suitable, and healthful whenever you need it. WHEN: Practice at any time, day or night, before high-stress meetings or presentations or if you're feeling sluggish at midday.

The BOLT (Body Oxygen Level Test)

Is a subjective measure of breathlessness. Measures how long you can comfortably hold your breath after a normal exhalation. It assesses your body's tolerance to carbon dioxide and helps gauge your overall respiratory health and efficiency. A higher BOLT score indicates better breathing efficiency and a higher tolerance for physical activity. The lower your BOLT score the more likely you are to feel breathless during exercise. A higher BOLT score means we have a higher Co2 tolerance which means oxygen can be delivered and absorbed more efficiently. It is possible to have a high saturation of oxygen in your blood and not have enough Co2 for it to be released as efficiently as possible. Many people (including elite athletes) can have a BOLT score of 10-20sec which can ideally be built up to around 40sec via focussed breathing techniques. Mini breath holds, nasal breathing and light breathing into your belly can improve BOLT scores. Becoming conscious of your breath and breathing habits while practising the techniques taught in this course can lead to improvements in your BOLT score. 

To conduct the BOLT

1. Sit upright and breathe normally for a few minutes 

2. Take a normal breath in through your nose and a normal breath out through your nose.

3. Pinch your nose to hold your breath and start a timer.

4. Hold your breath until you feel the first definite urge to breathe or the first involuntary movement of your breathing muscles.

5. Release your nose and note the time in seconds. This is your BOLT score.

See if you can develop a habit of taking your BOLT score each morning.