Shownotes
Inhale peace, hold insight, and exhale stress in this episode of 'Pause Here.' Get ready to take a breather with the Calm breathing pattern, where we dive into its soothing history, unpack the science, and explore its power to chill out your day. Discover how inhaling for 4, holding for 2, and exhaling for 6 isn't just a pattern—it's a lifestyle! Join us for real-world stories, breathe-easy tips, and a guide to turning every heavy sigh into a sigh of relief. Tune in to master the subtle art of keeping calm and breathing on.
Below, you’ll find a comprehensive bibliography of all the sources we utilized in this episode.
- Wahbeh, H., Goodrich, E., Goy, E. and Oken, B.S., 2016. Mechanistic pathways of mindfulness meditation in combat veterans with posttraumatic stress disorder. Journal of clinical psychology, 72(4), pp.365-383.
- Malow, B.A., Edwards, J., Marzec, M., Sagher, O. and Fromes, G., 2000. Effects of vagus nerve stimulation on respiration during sleep: a pilot study. Neurology, 55(10), pp.1450-1454.
- Jahnke, R., Larkey, L., Rogers, C., Etnier, J. and Lin, F., 2010. A comprehensive review of health benefits of qigong and tai chi. American journal of health promotion, 24(6), pp.e1-e25.
- Indik, L., 2009. The End of Breath for Singing: Exhalation and the Control of Breath at the End of the Phrase. Journal of Singing, 66(2), p.131.
- Herhaus, B., 2024. Alterations in pro-inflammatory cytokine TNF-alpha and stimulation of the cholinergic anti-inflammatory pathway in individuals with panic disorder using slow-paced breathing with HRV-BF–a randomized controlled trial. Psychoneuroendocrinology, 160, p.106751.
- Golaszewski, T. and Fisher, B., 2002. Heart check: the development and evolution of an organizational heart health assessment. American Journal of Health Promotion, 17(2), pp.132-153.
- Garg, P., Mendiratta, A., Banga, A., Bucharles, A., Piccoli, M.V.F., Kamaraj, B., Qasba, R.K., Bansal, V., Thimmapuram, J., Pargament, R. and Kashyap, R., 2024. Effect of breathing exercises on blood pressure and heart rate: A systematic review and meta-analysis. International Journal of Cardiology Cardiovascular Risk and Prevention, 20, p.200232.
- French, J., Brown, R.J. and Bell, T., 2024. Breathing techniques in the treatment of depression: A scoping review and proposal for classification. Counselling and Psychotherapy Research, 24(3), pp.870-883.
- Chiesa, A. and Malinowski, P., 2011. Mindfulness‐based approaches: Are they all the same?. Journal of clinical psychology, 67(4), pp.404-424.
Transcripts
Please pause here.
Speaker:Hello everyone, and welcome back to Pause Here, where we explore the art and science of living well.
Speaker:I'm your host, Sarah, here to guide you through the science and simplicity of breathing, meditation and relaxation techniques that can transform your day, your health and even your sleep.
Speaker:Today, we're diving deep into the calm breathing pattern, a technique that has soothed minds and bodies across cultures and ages.
Speaker:This pattern involves inhaling for four counts, holding for two, and exhaling for six, a simple rhythm with a deep impact.
Speaker:This episode is dedicated to exploring and mastering this pattern, known for its power to stabilize emotions and bring peace to your hectic day.
Speaker:We'll start by diving into the origins of the calm breathing pattern, tracing its roots back through history to discover how ancient practices have evolved into modern stress relief techniques.
Speaker:Understanding where it comes from can add depth to our meditation practice and connects us with a long tradition of mindfulness.
Speaker:From there, we'll explore the science behind why the calm breathing pattern is so effective.
Speaker:How does manipulating our breath in this way influence our physical and mental state?
Speaker:We'll break down the physiological changes that occur from the impact to our nervous system to the effects on our brain chemistry, explaining why this particular pattern is such a potent tool against stress.
Speaker:Then we'll bring this pattern into the context of everyday life.
Speaker:How you can use the calm breathing pattern to enhance your performance, manage anxiety, and maintain peace in situations that range from high-stakes environments to daily interactions, from stressful meetings to quiet moments at home.
Speaker:And because we want to make sure that you can integrate this knowledge into your daily life, we will provide you with some tips and strategies to incorporate the calm breathing pattern into your daily routine.
Speaker:It's about making this practice accessible, practical, and effective, whether you're new to breathing techniques or looking to deepen your existing practice.
Speaker:So join me as we breathe through theory, practice, and practical application, harnessing the power of our breath to transform our lives.
Speaker:So take a deep breath, get comfortable, and let's dive into the calm waters of mindful breathing.
Speaker:Our story begins in the ancient world, where the importance of breath was recognized not just for survival, but as a crucial element of spiritual and physical health.
Speaker:The early yogis of India, the Zen masters of Japan, and even the Greek philosophers, all understood that controlling the breath could control the mind and in turn, the body.
Speaker:In traditional Indian medicine or Ayurveda, breathing is a critical aspect of health.
Speaker:Pranayama, or the art of breath control, includes practices very similar to what we at Pausing Point call the calm breathing pattern.
Speaker:These practices were designed to prepare the body and mind for meditation and spiritual practices, reducing the disturbance caused by physical ailments or emotional turbulences.
Speaker:Moving to the east, in China, the practice of qigong, which combines movement, meditation and controlled breathing, also showcases techniques akin to the calm breathing pattern.
Speaker:Here, breath control is used to cultivate and balance the body's energy, known as qi, believed to be essential for maintaining health and vitality.
Speaker:But it's not just the east where these ideas were prevalent.
Speaker:The ancient Greeks had a concept of pnurma, or the breath of life, which was thought to be a vital force that powered the body and mind.
Speaker:Philosophers like Hippocrates and later Galen wrote extensively about the importance of breath for health and the spirit.
Speaker:As these practices evolved, they began to weave their way into more clinical or therapeutic settings.
Speaker:By the 20th century, with the advent of modern psychology and a deeper understanding of the autonomic nervous system, the West began to adopt these ancient techniques, studying them with scientific rigor and adapting them into treatments for anxiety, depression and stress management.
Speaker:Today, what we call the calm breathing pattern is the distillation of these ancient and modern insights, a tool that combines historical wisdom with contemporary understanding to control the breath and by extension calm the mind.
Speaker:It's fascinating to see how this pattern has traveled through time and across cultures, morphing and adapting, but always retaining its core purpose, to bring peace and calm to those who practice it.
Speaker:But you might be asking, how does a particular way in which we breathe affect our body and mind?
Speaker:Now that we've explored the rich history of the calm breathing pattern, I think it's time that we unpack the science behind why this simple practice can have such a profound impact on our wellbeing.
Speaker:The essence of the calm breathing pattern, inhaling for four, holding for two, and exhaling for six, taps directly into our body's autonomic nervous system, specifically activating the parasympathetic branch, often referred to as the rest and digest system.
Speaker:But how exactly does this happen?
Speaker:Well, when you extend your exhale, it does more than just empty your lungs.
Speaker:According to a study in the Journal of Medical Hypotheses, prolonged exhalation results in increased activation of the vagus nerve.
Speaker:This nerve is a crucial part of the parasympathetic nervous system, and works kind of like a calm button, reducing your heart rate, promoting relaxation, and it can even reduce your blood pressure.
Speaker:A paper published in the Journal of Psychoneuroendocrinology found that slow breathing techniques can lower cortisol levels, the body's primary stress hormone.
Speaker:By actively extending the exhale, the calm breathing pattern can help mitigate the body's stress response, providing a sense of immediate stress relief.
Speaker:Heart rate variability is a measure of the variation in time between each heartbeat, and is linked to the body's ability to tolerate stress and adapt.
Speaker:Research from the American Journal of Health Promotion indicates that slow breathing practices like the calm pattern can improve our heart rate variability by fostering a rhythmic heart rate that syncs more closely with the breath cycle.
Speaker:The impact on the mind is equally significant.
Speaker:A study in the Journal of Clinical Psychology found that participants who engage in regular slow breathing exercises reported significant improvements in mental clarity and mood stability.
Speaker:This effect is thought to be due to increased oxygen levels in the brain, which improve its overall function and enhance feelings of calm.
Speaker:On a cognitive level, slow breathing has been associated with enhanced performance on tasks requiring attention and responsiveness.
Speaker:Some studies suggest that calmness induced by slow breathing can lead to clearer thinking and better decision making.
Speaker:By incorporating this breathing technique into our daily routines, we can tap into these benefits, promoting not only physical relaxation, but also mental clarity and emotional stability.
Speaker:Imagine this.
Speaker:You're about to step out onto a stage to speak in front of a large audience.
Speaker:The nerves kick in.
Speaker:Your heart races.
Speaker:But wait, we have something to help with that now.
Speaker:You inhale for four count.
Speaker:Hold for two.
Speaker:And exhale for six.
Speaker:By the time you start your speech, your anxiety is managed, your heart no longer beating out of your chest, and your focus sharpened.
Speaker:This is just one example of how powerful this technique can be.
Speaker:Whether you're a parent dealing with daily stress, a student preparing for exams, or anyone looking to manage daily pressures, integrating a calm breathing moment into your day can be transformative.
Speaker:One of the most common uses of the calm breathing pattern is in high stress environment.
Speaker:Consider first responders, such as firefighters, police officers and emergency medical technicians.
Speaker:Training programs for these professionals often include breathing techniques like the calm breathing pattern to help manage stress on the job.
Speaker:This practice enables them to maintain a cool head, which is crucial when making a split second decisions that could save lives.
Speaker:Athletes too benefit from counter breathing techniques.
Speaker:Coaches and sports psychologists recommend it during training and before competitions to enhance concentration and control anxiety.
Speaker:For instance, a golfer might use the calm breathing pattern before a shot to steady their nerves and improve their focus.
Speaker:Ensuring precision when it counts.
Speaker:In schools, teachers are beginning to incorporate breathing exercises into the classroom to help students manage anxiety, particularly before tests.
Speaker:The practice has shown to improve students' concentration and performance by alleviating exam stress and facilitating a clearer state of mind.
Speaker:Corporations are not behind in recognizing the benefits of calm breathing.
Speaker:Many have integrated mindfulness and breathing programs into their wellness offerings, teaching employees the breathing patterns to reduce workplace stress and boost productivity.
Speaker:Therapists and counselors recommend breathing techniques as part of treatment for anxiety disorders, depression and PTSD.
Speaker:As we discussed in the science section before, by regulating the nervous system, the calm breathing pattern can help patients manage symptoms of stress and anxiety.
Speaker:Providing a natural and accessible way to regain control over their emotional states.
Speaker:And that's not to mention for those vocalists out there.
Speaker:Whether you're on stage or singing in your shower, making use of controlled exhalation breathing techniques like the calm breathing pattern can help your vocal performance by practicing extending your exhale.
Speaker:This can help you maintain vocal stability through those high notes in your shower symphony.
Speaker:Beyond these specialized uses, the calm breathing pattern is a valuable tool for anyone dealing with the daily stresses of modern life.
Speaker:Whether you're a parent juggling work and childcare, a student facilitating the pressures of academia, or simply someone navigating the complexities of contemporary life, this breathing pattern can be your sanctuary of calm.
Speaker:Integrating calm breathing into your routine can help you maintain serenity, improve mental clarity, and enhance your overall health.
Speaker:Having explored the impact and diverse applications of the calm breathing pattern, let's now turn our focus on practical ways to make this simple yet powerful technique a part of your daily life.
Speaker:One of the key tips I'll always give you is to start small.
Speaker:Perhaps, begin by using this technique during your morning routine, as you brush your teeth, or take your morning shower, do a minute or so of the calm breathing cycle, and then, over time, gradually build up and try integrating it into other parts of your day.
Speaker:One of my favorite times to use this breathing pattern is in the morning.
Speaker:Before I even get out of bed, I take a few extra minutes to perform this breathing pattern.
Speaker:It's definitely not just me wanting to stay in bed any longer.
Speaker:I'm meditating, so it's fine.
Speaker:But jokes aside, for me, it helps set a peaceful tone for the day ahead, and can help mitigate any morning anxieties or stress.
Speaker:Picture each breath filling you with calm, and each exhale washing away any tension or worries.
Speaker:You can try integrating calm breathing into your workday to enhance focus and reduce stress.
Speaker:Before starting a challenging task, or entering a meeting, take a moment for a few rounds of this breathing pattern.
Speaker:It can help clear your mind and increase your ability to handle workplace stress more effectively.
Speaker:Another really great time to try the calm breathing pattern is after exercise during your cool down.
Speaker:It can help to bring your heart rate down more smoothly and increase the efficiency of your recovery.
Speaker:Another way to use the calm breathing pattern is to chill out at the end of the day.
Speaker:Before dinner, or as a part of your nighttime routine, try dedicating a few minutes to this practice.
Speaker:It can aid in digestion if done before meals, and promotes relaxation and better sleep if done before bedtime.
Speaker:Keep calm breathing in your stress management toolkit.
Speaker:Whenever you feel overwhelmed, step aside and spend a few minutes just breathing.
Speaker:This immediate access to a relaxation technique can make challenging situations a little bit more manageable.
Speaker:Remember, the beauty of the calm breathing pattern is in its simplicity and versatility.
Speaker:It doesn't require special equipment or much time.
Speaker:The key is to practice consistently and make it a habit that naturally fits into your daily routine.
Speaker:As you begin to integrate these practices, observe the changes in how you handle stress, interact with others, and just generally feel throughout your day.
Speaker:These observations can be incredibly motivating.
Speaker:They remind you why you started and encourage you to keep going.
Speaker:We've covered a lot today, from the ancient roots of the calm breathing pattern to its modern applications and benefits.
Speaker:I encourage you to try out this technique.
Speaker:Just a few minutes a day can make a significant difference.
Speaker:Remember, the key to benefiting from the calm breathing pattern is consistency.
Speaker:It's about making this practice a regular part of your routine, whether it's by starting your day with a few calm breaths, integrating it into your breaks at work or using it to wind down before sleep.
Speaker:Small, consistent actions lead to significant changes over time.
Speaker:I encourage you to start tonight, right before bed.
Speaker:Take just two minutes to practice the calm breathing pattern.
Speaker:Inhale for four counts, hold for two and exhale for six counts.
Speaker:Feel the day's stress melt away with each breath out.
Speaker:And let tranquility fill its place with each breath in.
Speaker:Thanks for pausing here with me today.
Speaker:If you've enjoyed our time together, try out the Pausing Point app for more mindful rest.
Speaker:Why not share this episode with someone who could use a pause in their playlist?
Speaker:And don't forget to follow us on your favorite podcast platforms to never miss an episode.
Speaker:If you want, you can also follow us on our social media platforms.
Speaker:We're at Pausing Point to get updates and stay connected.
Speaker:Next time, on Pause Here, we're diving under the covers of a topic we all crave, but often struggle to get enough of.
Speaker:Sleep.
Speaker:Discover why shutting your eyes opens a world of benefits for your mind and body.
Speaker:We'll unravel the mysteries of sleep, from the science of dreams, to the nitty-gritty of sleep cycles.
Speaker:Learn proven strategies to enhance your slumber, banish those sleepless nights, and wake up feeling rejuvenated.
Speaker:Whether you're a night owl or an early bird, tune in to find out how you can turn every night into a good night.
Speaker:I can't wait to bring more peaceful pausing points and practical tips your way next time.
Speaker:As we close today's episode, if you have a few more minutes to stick around, I invite you to join me for a short calm meditation.
Speaker:Find a comfortable seating position, or if you prefer, you can lie down.
Speaker:Make sure you're in a place where you can relax.
Speaker:Begin by simply noticing your natural breath.
Speaker:Feel the air entering through your nostrils, filling your lung, and the soft exhale as your breath leaves your body.
Speaker:Just observe without trying to change anything just yet.
Speaker:Now let's begin to synchronize our breath with the Peaceful Piano Calm track.
Speaker:Listen to the gentle rise and fall of the music.
Speaker:Each note is designed to guide you through the calm breathing pattern.
Speaker:The notes will rise as you breathe in, plateau as you hold your breath, and fall as you breathe out.
Speaker:Let's try a few calm breaths together now.
Speaker:Slowly inhale for four counts, hold your breath for two counts, and now exhale slowly for six counts.
Speaker:Feel the music descend, pulling the stress and tension away with each note.
Speaker:Let's repeat this pattern.
Speaker:Inhale, letting the music rhyme.
Speaker:Hold as the notes linger briefly, and exhale following the music as it softly falls.
Speaker:Continue this breathing pattern, feeling each breath more deeply relaxing and calming than the last.
Speaker:As you breathe in harmony with the music, let your mind wander into a state of tranquility.
Speaker:Imagine each breath as a wave washing over you, bringing calm and peace, and each exhale taking away the worry and noise.
Speaker:Let the simplicity of breathing and the beauty of the music fill your awareness.
Speaker:There's nothing to do, nowhere to be, just being present in this moment with your breath and the music.
Speaker:Gradually, begin to bring your awareness back to the room.
Speaker:Notice the surface beneath you, the air around you, the subtle sounds of your environment.
Speaker:Take one more deep breath in with the music.
Speaker:Hold it at the top, and let it go completely, releasing anything that's left that you need to let go of.
Speaker:When you're ready, gently open your eyes, wiggle your fingers and your toes, stretch your arms and shrug your shoulders.
Speaker:As we conclude today's meditation in this episode, carry this sense of calm and centeredness with you back into your day or night.
Speaker:And remember, this peaceful state is always accessible to you through your breath and a quiet moment of reflection.
Speaker:I'm Sarah and you've been listening to Pause Here.
Speaker:See you in the next one.
Speaker:Until then, breathe deep, keep calm and carry on.
