THE BREATH AND ITS MAGIC 

THERE IS MORE TO THE BREATH WHEN YOU THINK ABOUT IT

I worked as a nurse a long time ago, and one of the areas in which I specialised was the ICU. If you never need to go to ICU for care, that is good. The ICU is the place you go when you need significant support to stay alive. Most people who enter the ICU need assistance with breathing for a period of time. Here, I learnt something of the complexity and magic that is held in the act of breathing. I saw first-hand what happens when it fails under the pressure of infection or through damage from trauma, and I also saw the benefits that can be gained from intermittently controlling the breath. I also learnt a thing or two about human resilience and the power of care. 

Normal breathing. 

Your brain and nervous system control breathing. Your brainstem is responsible for normal involuntary breathing, and your cerebral cortex is involved when you take control of your breath, for example, when you take a deep breath and hold it while you swim underwater. Additionally, the autonomic nervous system is responsible for changes in your breathing rate. The ANS is divided into three branches: the sympathetic nervous system, the parasympathetic nervous system and the enteric nervous system (AKA the ‘second brain’), and each has a different effect or influence on breathing. Figure 1 shows the divisions of the nervous system.  

Fig 1. 

The association between chronic stress and autonomic nervous system dysregulation is well-documented. When you take a deep breath in and follow it with a long, slow exhalation, you engage the parasympathetic nervous system via stimulation of the vagus nerve. Your gut has many vagus nerve branches within it, which is part of why it influences your breathing. The vagus nerve sends messages to our nervous system that we are safe and can move out of our stress response (sympathetic dominance) into rest and relaxation mode. 

What is controlled breathing? 

Controlled breathing occurs when we take the usually unconscious and involuntary act of breathing and make it conscious and under our control. Many studies demonstrate the positive effect of slow, controlled breathing on the autonomic nervous system. Specifically in its ability to reduce sympathetic nervous system activity (stress response) and increase parasympathetic activity (rest and relaxation), which lowers blood pressure and heart rate and assists you in finding a sense of calm and, therefore, the ability to focus and problem solve. 

Eastern traditions. 

Throughout history, controlled breathing has been used to bring balance, focus and a sense of calm to the mind and body. For centuries, eastern traditions such as yoga have used breathing exercises for spiritual and mental well-being. The practice of pranayama in yoga comprises a series of different breathing exercises. Pranayama is a Sanskrit word where ‘prana means breath of life/vital energy and ‘ayama’ means expansion/regulation or control. There are many different types of pranayama,  for example, nostril breathing (double, single or alternate), abdominal breathing, strong and forceful breathing and vocalised (chanting) breathing, carried out at altering rates and depths.  

The therapeutic use of controlled breathing. 

In Hospitals 

Respiratory physiotherapy, which involves a range of interventions, is an essential component of patient care in the ICU and of post-operative patient care, especially for the aged or those with pre-existing lung conditions. Various techniques, including controlled breathing, are used to strengthen breathing muscles, clear secretions, and improve the overall function of the lungs. The result is improved oxygenation and reduced work of breathing, which together help reduce the stress attached to feeling like you can’t breathe properly. 

The Lamaze technique 

The Lamaze breathing technique was named after French obstetrician Dr. Fernand Lamaze. It is part of a broader approach to natural childbirth that focuses on reducing the need for medical intervention through education, relaxation, and support. The primary goal of Lamaze breathing is to help women in labor remain calm and focused by using controlled, rhythmic breathing patterns. It also encourages women to work with their bodies during contractions, providing a sense of control and minimising tension that can increase the perception of pain.  

Buteyko breathing 

In the 1960s, a Russian physiologist professor named Konstantin Buteyko self-named a technique for asthma sufferers that combines ‘slow breathing’, ‘reduced breathing’, ‘controlled pauses’ and ‘extended pauses’. The aim is to reduce the incidence of hyperventilation, which leads to carbon dioxide retention and poor oxygenation.  

A breathing exercise to try. 

You might want to record the following guided exercise and then play it so you can sit with your eyes closed and follow the instructions. If you prefer to keep your eyes open, that is okay, too. 

Make yourself comfortable in a chair, or if you are familiar with sitting on a rolled blanket, bolster, or yoga brick, you can do this on the floor. You may prefer to lie flat. Any option is acceptable. 

Breathe normally. Observe the movement of air as it moves in your nostrils and out. If it is more comfortable to mouth breathe, please do this. Now place your left hand on your upper chest, approximately where your heart is, and your right hand on your abdomen. Notice which hand moves more with the breath. Maybe your left-hand moves with the rise and fall of your chest. You may notice that your right-hand doesn’t move at all. Do this for a few breaths. 

Now, you are going to prepare to take a full, deep breath in. Before we do this, you will start with a full, deep exhalation. Begin to exhale through your mouth and keep going, keep going, keep going until you are using your abdominal muscles to push all of the air out of your lungs. Notice that the hand resting on your abdomen has moved toward the spine. Now, relax your abdomen and allow your lungs to begin filling naturally without any effort. There will be a point where you notice that you now need to engage with the breath to inhale even more. Keep inhaling and notice that as you do, your chest and breastbone move up and out, increasing the diameter of your chest cavity. Pause for a second or two at the top of your inhalation, then exhale forcefully and keep going, keep going, keep going until you have exhaled all the air and you are once again using your abdominal muscles to push all of the air out. You might notice that breathing forcefully makes a noise. Allow this to be. At the end of this exhalation, pause with all of the air out for a second or two. Once you have done this, relax your abdomen, allowing the air to move back into the lungs, where the inhalation will begin again. Repeat this three times, and then return to normal breathing. 

This is a good exercise that takes only a few minutes and can have many benefits. One key benefit is helping your nervous system move from stress mode to more relaxed.  

Conclusion 

Difficulty breathing for any reason is stressful. Controlled breathing has been used for centuries to give an individual a calm and enhanced focus.  In clinical settings where there is impaired breathing, therapeutic interventions aim to enhance respiration’s function. Although the direct aim of these may not be stress reduction, it is a helpful by-product. When you can breathe more easily, your capacity to breathe deeply increases, and when you think about taking a deep, slow breath, you connect to the parasympathetic part of your nervous system. When you feel calmer, you allow yourself the opportunity to see your world a little differently. 

Katrina Gow

Katrina is a compassionate and skilled counsellor dedicated to fostering mental health and resilience. In 2025, she will contribute her expertise as an advisor to a Deakin University project addressing school attendance issues, helping develop strategies for improving educational outcomes. Additionally, Katrina is part of the Victorian Parents Council team and writes insightful blogs for the VPC, offering support and guidance to parents navigating challenges in education and parenting. Through her work, she strives to create positive change in both individual lives and broader community settings.