Breathing Better, an illustrated guide with 10 science-backed recordings from Welltory
Controlled breathing is one of the most effective, harmless, and simple ways to deal with stress. Today we will discuss the science behind the relationship between stress and breathing. In addition, we present ten popular exercises, along with ten musical tracks to accompany them, composed by our very own Welltory laboratory.
On September 1, 2022, the Welltory health app team released their second music album, titled Breathing In The Universe. With this recording, we take another step in our quest to study how music lowers stress. To catch up on the first album and our journey so far, read our previous article about music’s stress-soothing effects.
If you’re not already using the Welltory app, try it out and get 25% off with our special promo code AUDIO.
Why is breathing so important?
We go through our days constantly breathing but rarely pause to think how our breathing varies, from slow to fast or shallow to deep.
And yet, the way we breathe influences many of our body’s processes. Intentional breathing helps us relax more effectively, handle stress and anxiety better, and improve our well-being. Here’s some proof.
Breathe slow to relax
The practice of slow breathing, defined as taking no more than ten breaths a minute, helps improve concentration and lowers anxiety, helping you relax. This was confirmed by Italian and Belgian scientists who crunched the numbers on some slow breathing data. Slow breathing promotes activity in the parasympathetic nervous system, which is responsible for healing and restoring your body. The practice also increases heart rate variability and strengthens the brain’s alpha rhythm, associated with a calmer state of mind.
Breathe diaphragmatically to improve health
The diaphragmatic breathing technique, also known as belly breathing or abdominal breathing, is the practice of breathing deeply using the lower part of the abdomen, and has been shown to lower both stress and blood pressure. By taking a deep breath, you engage the diaphragm, a muscle between the lungs and abdominal cavity. Flexing the diaphragm massages the abdominal organs, which helps the digestive process.
Breathe deeply to reduce stress
Deep breathing reduces both the rate of heart muscle contractions and the levels of cortisol, the stress hormone, according to an experiment conducted by scientists from Italy. In the experiment, participants were divided into two groups: every week, the first group practiced deep breathing for 90 minutes while the other group simply sat quietly. The first group’s pulse and salival cortisol levels dropped. The participants themselves noted that after the exercise, their mood improved and they felt less stressed.
Breathe coherently to improve mental health
Coherent breathing is slow, controlled breathing where taking a breath lasts as long as exhaling it, and there is no pause between the two. In 2013, American scientists published an article that examined the beneficial effects of breathing exercises, including coherent breathing, in lowering the severity and expression of psychological and stress disorder symptoms.
Music to help you breathe
In composing the functional music album Breathing In The Universe, the Welltory team studied the rhythm patterns of popular breathing exercises. Many of those were then used as the foundation for the compositions, setting up synergy between the sounds and meditative breathing exercises.
“Our team has created something truly unique. We selected the ten most popular breathing exercises, and composed an original musical accompaniment for each one. The goal for this album isn’t just to promote breathing meditation, but to elevate it to a new level. The mind, breathing, and hearing are all resonating with the same beat, channeling all energy and thought towards deep relaxation.”
To experience the effects of breathing exercises and meditation for yourself, use the Experiments function in the Welltory app. About 20–30 minutes before the activity, take an HRV measurement using your Apple Watch or smartphone camera. After meditation, take another HRV measurement (don’t forget to tag it, or the experiment won’t register), and your feed will now have a graph showing the changes in your stress, focus, and energy levels as a result of your meditation.
Below you will find ten breathing meditation exercises, including step-by-step instructions and the recordings Welltory created to accompany them. You can start right away, but if you can’t meditate until later, add it to your Spotify or Apple Music library.
The Breathing Meditation Album “Breathing In The Universe”
1. A Track to Alleviate Hunger
This modified Qigong exercise reduces the sense of hunger between meals and during fasting. While standing, take a big inhale through the nose, expanding your chest fully. Hold your breath for 3 to 4 seconds, and keep your core muscles tight. Exhale, relaxing your core muscles fully, and relax your shoulders down. Repeat 10 times.
2. A Track to Find Balance
Alternate nostril breathing, like this Suyanuloma Viloma Pranayama practice, helps to balance your mind and body and may also relieve anxiety. To begin, sit comfortably and close your left nostril with your thumb while inhaling slowly through your right nostril. Pause, release your thumb, close your right nostril with your middle finger and slowly exhale through your left nostril. Repeat this cycle 5 times, building up to as many as 20 rounds.
3. A Track to Release Stress
Soothing rhythm breathing will help you release stress while increasing your heart rate variability. Lie down or take a comfortable seat, and place one hand on your chest and the other on your belly. Slowly breathe into your belly for the count of 4, feeling your tummy rise as it fills up. Pause for the count of 2, and then exhale slowly, feeling your belly fall, for the count of 6. Pause for 2, then repeat the cycle for 2 to 3 minutes.
4. Another Track to Release Stress
Diaphragmatic breathing can relieve stress and help you focus. Sit comfortably and place one hand on your chest and the other just below your ribcage, at your diaphragm. Breathe in slowly and fully through your nose, feeling the hand that’s on your diaphragm rise. Exhale through pursed lips while you contract your core muscles. Focus on moving just your upper belly, and try to keep your chest from rising and falling as much as possible during the inhale and the exhale. Repeat the cycle for 3 to 5 minutes.
5. A Track to Improve Performance
When done before exercise, this diaphragmic breathing technique activates your muscles and can reduce the likelihood of injury. Post-workout, the practice can speed up recovery and activate your parasympathetic system. While lying flat, place one hand on your chest and the other just below your ribcage. Breathe in slowly and fully through your nose, feeling the hand on your upper belly rise. Exhale through pursed lips, feeling the hand on your belly fall and your core muscles contract. Try to keep your chest from rising and falling as much as possible during the inhale and the exhale. Repeat the cycle for 3 to 5 minutes.
6. A Track to Calm Down
This deep breathing technique helps activate the parasympathetic system, soothing a racing mind and calming the body. Lie down comfortably, with your knees bent. Place a hand on your stomach and take deep, slow breaths through your nose. Breathe into your belly, feeling it rise and fall with your hand. Repeat for several minutes or as many times as feels good to you.
7. A Track to Recover
Practice this deep breathing technique to lower oxidative stress and help your body recover after an intense workout. Place one hand on your belly. Breathe in for 4, and exhale for 4 through your nose. Continue for one minute, and then lengthen your inhales and exhales to the count of 5 for another minute, and then again to the count of 6.
8. A Track to Boost Relaxation
Do this body scan practice to relieve tension in the body and alleviate stress. Lie down and breathe deeply into your belly. Begin to scan the body for any sensations, starting with your toes and slowly moving up to the crown of the head. Notice any tightness, discomfort, or pain, acknowledge the feeling, breath into it, and move on. Take as long as you need, breathing comfortably until you’ve scanned your entire body from your feet to your head.
9. A Track to Soothe Yourself
The Bhramari Pranayama exercise is calming and centering. Take a comfortable seat and place your index fingers over the cartilage between your cheekbone and ear to block any sounds. Relax your jaw and mouth. Take an inhale through your nose, and while exhaling through the nose, make a buzzing, nasal sound. You can modify this practice by placing your middle fingers over your closed eyes and pressing your ring fingers gently against the sides of your nose. Continue to cycle through the practice as long as you like.
10. A Track to Find Stability
Unlike in many other breathing practices, in Quiet Breathing, the aim is not to control your breath but to let it flow naturally, calming the mind and the body. To find your breath’s natural rhythm, take a seat, stand or sit comfortably. Focus on relaxing your muscles, and breathe into your belly rather than your chest at a pace that feels good. Continue for as long as feels good.
We hope you enjoy the album and make breathing practices part of your routine. And again, if you haven’t tried the Welltory app yet, download it now and get 25% off using promo code AUDIO.
