Elevate your next stroll with this key focus
Enhance your daily walks by adding breath work to unlock a new level of benefits Discover the power of nose breathing versus mouth breathing for a revitalizing and invigorating experience
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If your daily walks have started to feel monotonous, try integrating breath work the next time you're taking your steps and experience additional benefits along the way.
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Elite athletes often take a deliberate breath before key moments in their performance, such as shooting a foul shot or completing a routine on the balance beam. According to Michael Fredericson, professor of physical medicine and rehabilitation at Stanford University, everyone can benefit from focusing on their breath, even during simple activities like walking. "We know that breath is extremely important for helping you to relax and helping you to focus," Fredericson said. "Athletes use that all the time to control the sympathetic response," referring to the part of the body's nervous system that responds to stressful situations.
When the sympathetic nervous system is overactive, it can result in burnout, exhaustion, and difficulty sleeping, according to him.
Breath work can stimulate the body's parasympathetic response, promoting relaxation by reducing awareness during times of stress.
Incorporating breath work with a walking routine can increase the function of your breathing muscles so they wont get tired as quickly.
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Although yoga and tai chi are typically associated with coordinating breath and movement, Fredericson pointed out that this practice can also be applied to the simple act of walking.
The advantages are numerous. "Research has indicated that mind-body exercise can lower blood pressure, enhance mood, increase energy, improve sleep, and enhance overall vitality," he explained.
Enhancing your walk with breath work
There are various breath work techniques that you can incorporate into your walk, such as synchronizing your breathing with your steps, breathing in and out through your nose, and practicing breath retention for a specific duration.
But incorporating breath work into a normal walking routine neednt be so regimented, Fredericson said.
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"The initial step is for individuals to simply be mindful of their breath," he explained. "Just by doing so, you will initiate a relaxation response. Additionally, by being aware of your breath, it will naturally begin to slow down."
Following that, he suggested considering the connection between your movements and your breath.
"Maintain a consistent breathing rhythm: inhale, pause, and exhale. Then begin synchronizing this with your steps," he advised.
Linking your breath to your movements begins to activate the parasympathetic nervous system, which counteracts the fight or flight response. Once you've mastered this, you can progress to increasing your awareness of your surroundings, according to Fredericson.
Forest bathing is a popular phenomenon in Japan, for example," he explained. "I believe that there is a natural flow to nature, and when we take the time to slow down, we can connect with that. I think that can be quite impactful."
Benefits of breathing through the nose vs. breathing through the mouth
Patrick McKeown, an international expert on breathing and sleep, and author of "The Oxygen Advantage," recommends that beginners begin with a leisurely walk that allows for sustained nasal breathing. He touts the benefits of nasal breathing, citing its ability to engage the diaphragm more effectively than mouth breathing and provide increased stability to the spine.
"Let your nose set the pace for the degree of breathlessness during exercise that you feel comfortable with," he said.
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While the initial air hunger with nasal breathing during exercise is stronger than with mouth breathing, in a few short weeks it should be easier to sustain nasal breathing, McKeown said.
"According to Fredericson, breathing in through your nose helps purify your breath, as our nose functions as a natural filtering system. Nasal breathing can also help protect airways by humidifying, heating, and purifying the air that enters, and it may also be more beneficial for calming the body's sympathetic nervous system."
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Integrating breath work with walking can enhance the endurance of your breathing muscles, preventing them from tiring quickly, explained Daniel H. Craighead, an assistant research professor at the Integrative Physiology of Aging Laboratory at the University of Colorado Boulder. This approach is particularly beneficial for athletes and long-distance walkers.
"When engaging in intense and prolonged exercise, your diaphragm and other muscles may fatigue and divert blood from your legs while walking," he noted.
Nasal breathing may potentially signal blood vessels to dilate more than mouth breathing, although studies on the topic yield mixed results, according to Craighead. "Some studies demonstrate its benefits, while others show no advantage. There is no definitive answer as to why nasal breathing is beneficial," he explained.
But targeting specific breathing muscles with training can help them get stronger.
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"If you're engaging in exercises that specifically work your breathing muscles, it's similar to weightlifting for your arms," Craighead explained. "You're focusing on individual muscles, and they will become stronger with consistent training."
He also mentioned that breath work is generally safe but advised beginners to consult their doctor about any medical concerns before starting.
In addition to walking, other forms of breath work also offer health benefits. "Slow, deep meditative breathing can reduce stress and lower blood pressure," Craighead explained. He added that there are no negative side effects or downsides to breath work.
"If its something you think can help, you might as well do it."
Terry Ward is a Florida-based travel writer and freelance journalist in Tampa who vows to walk with more awareness into the new year.
