Breath Holding Patterns

It is the cells of the body that require -- not only food -- but oxygen to thrive. According to breathwork practitioner Donna Fahri, oxygen travels through the blood to the capillaries -- and in the capillaries is exchanged for carbon dioxide. There exists a constant ebb and flow of oxygenated and deoxygenated blood moving to and from the heart and lungs. When this flow is optimal, the cells get the maximum amount of nutrients; however, the flow can be restricted at several points throughout the body. During an ideal, or relaxed breath, “the diaphragm descends during inhalation, causing the belly to widen and expand outward… [on the exhale], the diaphragm ascends back up to the chest, drawing the abdomen inwards and slightly upward” (Fahri 57). Fahri compares the breath to the thermostat of a house. A relaxed belly breath indicates that all systems and working optimally. However, stress, acute or chronic, can afflict the breath causing disordered breathing. In The Breathing Book, Fahri outlines the symptoms and fixers to seven common breath holding patterns: reverse breathing, chest breathing (or paradoxical breathing), collapsed breathing, hyperventilation, throat holding, breath grabbing, and frozen breathing.

Reverse Breathing

To put simply, in reverse breathing the belly goes in during the inhalation and out during the exhalation. This could be caused by a major disorder or from simply wearing ill-fitting clothing. The disordered breath can cause not only physical issues (like loss of balance) by mental issues, “it also causes a confused and disordered state of mind” (76). To rectify this type of breathing, the reserve breather should slow down and pay more attention to the breath. They should also consciously practice breathing the correct way by placing their hand on their belly while they are breathing.

Chest Breathing (or Paradoxical Breathing)

Chest breathing can occur when frightened, when braced in front of a computer, or when one tries to “suck in” their tummy. The belly is contracted and the air is only flowing into the chest. The shoulder lift with each breath. Since the breaths are not full and whole, more air is required, further stressing the systems of the body -- nearly causing hyperventilation. This type of breathing causes chronic tension in the upper back, shoulders, and neck. Psychologically, this type of breathing feeds anxiety, stress, tension and self-doubt. To curb this disorder, first of all, throw out any clothing that is too tight. Next, slow down and pay attention to the breath. Place your hands on the chest and abdomen to make sure the breath is deep and full.

Collapsed Breathing

Collapsed breathers are also trapping the breath in the chest; however, the chest and body seem deflated or drawn downward. This type of breathing most affects obsese or depressed people and is often characterized by the person taking deep sighs in an attempt to take in more air. Collapsed breathers, physically, seem detached from their body -- as though they are only identifying with their intellect. To rectify this pattern, the collapsed breather needs to add energy to their breathing patterns-- and press the feet into the ground and focus on holding up the body, as opposed to collapsing down into the earth. Collapsed breathing could be the result of a past trauma and the individual may need additional support opening up the chest to full breathing.

Hyperventilation

According to studies done by Dr. Robert Fried, a normal breath should be about “13 breaths per minute” (83). A person who is “hyperventilating” is breathing much faster, as a result of chest breathing. When a person breaths too rapidly, they lose too much carbon dioxide and their acid-alkaline balance shifts. The alkalinity increase causes decrease in oxygen flow to the brain and entire body, reduced blood flow, hyperactivity, and triggers the sympathetic nervous system. The symptoms “include but are not limited to fatigue, exhaustion, heart palpitations, rapid pulse, dizziness and visual disturbances, numbness and tingling in the limbs, shortness of breath, yawning, chest pain, a feeling of a lump in the throat, stomach pain, muscle cramps and stiffness, anxiety, insomnia and nightmares, impairment or concentration and memory, and not surprisingly, a feeling of ‘losing one’s mind’ “(85). To correct, pay attention to your breath throughout the day and slow down. Fahri states, “Your breathing will mirror the rate at which you do things”(86). Incorporate calming activities that will intentionally slow down the breath like yoga or meditation.

Throat Holding

In this pattern, the throat or vocal diaphragm is constricted causing tension in the neck, jaw, and case. Acutely this can be caused from a “wave of strong emotion” (88). Or a chronic case can be indicated by a super high pitched voice -- the breath is not connected to the lower region of the body. To correct, lower the voice, sing, and breath deeply into the belly.

Breath Grabbing

Breath grabbers are not allowing the natural pause between breaths to occur. They do this both physically and mentally -- by jumping from thought to thought and often interrupting. Fahri states, “a deep abiding sense of ease, surrender, and relaxation will arise when you allow yourself to drink in the peace of this pause” (90). This type of breath is remedied by adding actually pauses to one’s busy life.

Frozen Breathing

Frozen breathing is a result of the entire body being constricted and the individual actually holding their breath. This can happen due to fear or being too future-focused. Fahri described the frozen breather as one who “will hold their breaths in a number of situations and often rationalize by saying ‘As soon as this is over, then I’ll relax!” (91). To remedy, the frozen breather can warm up the breath and reconnect to movement through yoga, tai chi, or dance -- or if the problem is more psychological work with a therapist.

The breath mirrors the sympathetic nervous system’s reaction to “triggers.” We can take control of our physical/ emotional thermostat by tuning into the breath, slowing down, and mindfully breathing deeper.

Farhi, Donna. The Breathing Book. New York: St. Martin’s Griffin, 1996. Print.