The no-BS guide to diaphragmatic breathing

(I promise it's not too wellnessy)

(This voiceover is an audio version of the newsletter below. It’s unedited, so includes things like my doggos having a moment and me stumbling over words like “particularly”. If you like/need to listen to these posts I hope you enjoy it anyway!)

Driftwood on a beach near Seattle, 2018

I have an Excel spreadsheet where I keep ideas for future letters, and today’s topic has been on it for months. I was a little hesitant to write about it, not because I don’t think it’s interesting (I do), but because it feels a little… wellnessy. Which is a word that makes me feel uneasy.

Not because I’m against the idea of wellness in and of itself. I write about topics that sit on the periphery of it all the time, my books are categorised under ‘Wellness’ in bookshops, and I genuinely think a lot of ideas that come under the wellness umbrella are worthy of our time and exploration, particularly if we strip away some of the shine and gloss.

It’s just that when looked at as a whole thing, wellness just feels like yet another bloody set of Joneses to keep up with. Ones with impeccable nutrition and morning routines involving lemon water and tongue scraping. It just feels a bit much these days, you know?

But the question remains, how did the idea of breathing – quite literally one of the most common, if rarely-considered, bodily functions – make its way into the wellness vernacular?

Honestly, I have no idea (but capitalism probably has something to do with it.) All I know is that for ages I thought “breathwork” was something more complicated than it actually is.

Box breathing. Yogic breathing. Alternate nostril breathing. 4-7-8 breathing. Triangle breathing. Pursed lip breathing. Resonant breathing. Equal breathing.

So many different types of breathing. All powerful tools. All wonderful. Most based in either ancient contemplative practices or science. Many based in both. And I’ve probably tried them all.

But sometimes I find myself wishing that some of these powerful tools felt a little more accessible. Particularly on the days I probably need them most, but have the least amount of time to wield them.

So is it possible to strip some of the gloss and shine away from breathwork? Can we simplify things somewhat and still benefit from learning how to breathing well?

In a word: yes.

But first, let’s just stop for a moment.

Stop scrolling. Stop rushing. Stop thinking about the next thing you’re going to look at on your phone.

Take a second to look at the reflection of the mountains on Kootenay Lake, BC.

If you can, place the palm of your hand on your belly.

For the count of four, draw a slow deep breath in through your nose, feeling your belly rise under your hand as your lungs fill with air.

Now, hold that breath in for the count of two, before slowly releasing it from your belly. Gently force the air out for the count of eight until all the air has left your belly and lungs.

Then hold your empty lungs for the count of two.

Repeat twice more.

This is diaphragmatic breathing, and it’s about as simple as it gets.

Also known as slow or belly breathing, it’s a powerful little tool to pop in your back pocket and use to carve out a moment of peace or noticing or stress relief throughout your day. Even better is…that’s kind of all there is to it.

Endless research shows the long list of benefits of diaphragmatic breathing, with scientists proving over and over what others have known for millennia: it works. We now know it can (among other things) help us reduce stress and anxiety, enhance focus and concentration, reduce muscle tension, increase lung capacity and oxygen exchange in our blood, improve sleep and boost our immune function.

And while there are countless ways of practising (see the list of techniques above for a starting point), the basics of deep breathing are indeed very basic. We simply need to pay attention; and our exhale should be longer than our inhale. That’s it.

Pay attention

Notice your breath. Where is the air going? Into your chest? Your belly? Are you breathing through your mouth or nose? Are your breaths shallow and uneven? Or are they slower and steady?

Just by noticing these things, you’ll begin to recognise different breathing patterns and over time will be able to make changes to help better manage emotions like fear and anxiety. When we’re stressed, for example, our breathing is more shallow and irregular, whereas when we feel calm, it is deeper, slower and steadier.

A 2019 study in the Journal of Neurophysiology found that the relationship goes both ways:

“…quick breathing rates may trigger feelings like anxiety, anger, or fear. Other studies have shown that we tend to be more attuned to fear when we’re breathing quickly. Conversely, it may be possible to reduce fear and anxiety by slowing down our breath.”

This means that by employing a few deep belly breaths when we’re feeling stressed, we can help our body mimic the sensation of calm. This then leads us to actually feel calmer.

Of course you don’t need to wait until you feel stressed to do this either. Most of us live with heightened levels of everyday stress, and giving our body a moment of reprieve is one of the kindest, simplest things we can do for ourselves.

The exhale is key

Most deep breathing techniques seem to agree that your exhalation needs to be longer than your inhalation in order to reduce stress or invoke a feeling of calm. The reason? Breathing in increases our heart rate slightly, while breathing out slows it down, and for most healthy adults, a slightly slower heart rate makes us feel calmer.

Again, the slower exhale tells our body and mind that we at ease and content, which leads us to believe we’re at ease and content (even if the traffic is terrible and the workload is high). It doesn’t fix the situation, but it can change the way we respond to or view it.

Plus, even just a couple of minutes of a slower heart rate a couple of times a day helps to increase our heart rate variability, which over time, can help reduce chronic stress levels.

What does slow breathing look like for me? (Spoiler: pretty basic)

I attempt to spend at least five minutes stretching every morning while my coffee is brewing, and as part of that I try to focus on my breath.

There are always a few big breaths with my arms open wide to the ceiling, where I breathe in for four and out for eight. Then, depending on whether I do a downward dog or child’s pose or pigeon pose of something else entirely, I just try to draw my breath in deeply and exhale intentionally, seeing if I can feel all the air leave my lungs before taking the next breath. I try to focus on the feeling of drawing my abdominal muscles into my spine when I do this as it seems to help me exhale a little more.

At night, I have a slightly odd routine that involves laying on my bed with my legs up the wall and doing some diaphragmatic breathing while I read. Sometimes I do it for a minute or two, other times longer. Honestly, I just stop when my feet get cold.

Other times, I try to do some belly breathing when I’m in the car. We live in a small village in a regional area and the kids’ school and extracurricular activities, extended family, groceries, pottery class, bulk food shop and most things actually are a drive away, so I spend a time in the car most days. I try to practise the four-in-eight-out technique for a few minutes whenever I remember.

And that’s it. Diaphragmatic/belly/slow/deep breathing in a non-BS nutshell. Maybe it’s wellnessy, but if it helps, why not? I mean, we’re breathing anyway. Why not try and make it 1% better?

Tell me, do you practise any particular kind of breathing exercise? Has it helped?

Cherry blossoms in bloom in front of the Brooklyn Museum, 2018.

Just a reminder that the first week of our values workshop goes live this Sunday, March 12.

The workshop will be online and pre-recorded, so you can take it at a time that works for you.

If you’re:

• confused about what we mean when we talk about personal values

• unsure how to figure out what yours are, or how they might have changed

• wanting to know how to use your values to make more intentional choices

• looking for clarity on how to move forward through change, personal evolution or a new season in life

come and join me as I dig into personal values. The what, the why and the how.

Over two practical sessions and one Q&A session I will take you through the process of identifying and clarifying your personal values and using them to build a foundation on which you can create a different way of living.

• Part 1: Sunday, 12th March – What are values, why we need them and how to identify yours

• Part 2: Sunday, 19th March – How to use your values to make decisions and create a life well-lived

• Part 3: Sunday, 26th March – Q&A

Usually, these workshops would cost $100+ online and more than that in-person, but you can gain access to it by becoming a paying subscriber to The Tortoise for just $5/month. No matter how you shake it, I reckon that’s a bargain.

Currently…

Listening to this cozy room ambience video thingy while I write. It’s a bit delightful and a bit funny to hear rain and wind only to look outside to a warm sunny March afternoon.

Reading Colin Meloy’s The Stars Did Wander Darkling and enjoying it a lot.

Thinking about The Bear. We finally finished watching it last week and I LOVED IT. I know it’s old news now, but I thought it was brilliant. Now to watch this brand-new series no-one is talking about. I think it’s called The White Lotus?

Sharing some exciting tomato-related news! I know I asked you all for green tomato recipes because I didn’t think we’d see any of ours ripen this year, but the heat this week has given them all a much-needed push and I’m actually picking ripe tomatoes! I know this is not thrilling to anyone but me, but I’m genuinely delighted.

Inviting you to come join us for the Friday community confab (you can find it in the Substack app) where we’re talking favourite foods.

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And that’s all she wrote today. Here’s to a weekend of deep breathing and values work.

Take care,
Brooke xx