The Expanded Breath:
Coping through Breathwork
We use our breath to nurture our body with oxygen and thrive. However, chronic stress can alter our body's homeostasis by continuously firing off our fight or flight response. An overactive sympathetic nervous system puts strain on our adrenal glands, significantly increasing the levels of stress hormones, like cortisol, in our bloodstream which can lead to habitual shallow breathing, increased blood pressure, tightness in the chest, panic attacks and even burn out. Through breathwork, in other words, mindful controlled breathing, we are able to enhance our breath, lowering levels of stress and anxiety, and promoting inner balance.
Origin & Description
The Expanded Breath is a slow mindful breathing technique that targets the three chambers of the torso during respiration. Although described in three parts, the actual breathing is performed as one continuous process. It is based on an ancient yoga breath dating back in India thousands of years, and a part of pranayama practice. However, to enhance its effects, research based modifications were added to the original breath focusing on two central principles: maximized inhalations and prolonged exhalations.
How & Why It Works.
The Expanded Breath functions via Vagus nerve mediation, allowing our central nervous system to dial down the stress response and move into a healthier, more balanced resting state. It is a basic tool that works because it is accessible, and resonates with the body’s natural way of coping with stressful situations or environments.​ Additional benefits include:
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better control of negative thoughts and emotions
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a greater sense of calm and mental focus
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a more balanced and stable stress response
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improved sleep at night
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boosted respiratory function and cardiovascular health
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reduced pain and advanced healing
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emotional and/or somatic release
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facilitated labour and optimized levels of birthing hormones
Breath Training at a Glance
In the training series, trainees will be coached on how to use controlled breathing as a natural coping tool to manage anxious thoughts, negative emotions, hectic lifestyles, and more. Prenatal trainees, on the other hand, will learn to master The Expanded Breath as a useful comfort measure to manage pain, promote focus and assist in the progression of labour. The overall training is gradual, consisting of four weekly sessions and/or daily breathwork audio tracks. In addition, trainees will:
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acquire the components of the expanded breathing technique and its breath count
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practice mindfulness in the guided breathwork meditations using the I.T.B.A.R. method
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perform Yoga stretches that target respiratory muscles
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observe breathing patterns to heighten mind-body connection ​
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learn to embrace the present moment
Scientific Research
The body's autonomic nervous system is made up of two systems, the Sympathetic (SNS) and Parasympathetic Nervous System (PNS). The SNS is responsible for the fight/flight response. It raises heart rate, blood pressure and indirectly respiration rate. It stimulates immediate availability of energy. The PNS acts as an opposing force in the rest/digest response. It lowers heart rate, respiration rate and increases digestion. The Vagus nerve (VN) is the main affector and effector of the PNS. Overall it is well-suited for relaying relaxation from the Central Nervous System (CNS) to the body. VN activity is modulated by respiration. It is suppressed during inhalation and facilitated during exhalation and slow respiration cycles. Not only does the VN control heart rate and slow deep breathing, slow respiration rates with extended exhalation could also activate the PNS by VN afferent function in the airways. This is a form of respiratory biofeedback. Slow breathing techniques with long exhalation will signal a state of relaxation by VN, resulting in more VN activity and further relaxation. 1
1. Gerritsen J.S. Roderik and Band P.H. Guido, "Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity" (2018)