Like most of us, I was blissfully and unconsciously breathing my way through each day, hour and minute for the majority of my life. On average, we breathe around 22,000 times a day and for most of us, it’s a completely involuntary and subconscious action. TWENTY TWO THOUSAND TIMES! How can we do something so frequently and yet have no physical and mental association with the action?

When I think back, though, ‘breathing’ and reference to its power has always been there, and I’m sure you can relate to examples such as:

• watching game shows of contestants facing daring heights or other such phobias
• a nervous flyer on an aeroplane
• panic attacks from a childhood friend
• my older sister recounting the births of her children

And what was prescribed calmly by the nearest instructor, friend, parent or doctor? Breathing!

So we are aware of, and acknowledge, its power, significance and magic but yet back to the unconscious breathing we go.

So, what changed for me?

A lovely gentleman by the name of Richard came along to The Body Camp to join in a retreat, and he asked if I had read ‘Breath’ by James Nestor, which was sitting on our bookshelf. He explained how the book had transformed his life by simply making him aware of his breathing. He said the simplest of things which really caught my attention: “You know your mouth isn’t for breathing, right?”

Whilst on a hike, he encouraged me to tape my mouth closed for a period of time so that I could only breathe through my nose. At first, it was uncomfortable and I felt anxious, but once I controlled my mind and focused my breath, my heart rate began to lower and I was in control. Slow, deep breaths in through the nose and out through the nose. I was fascinated.

I delved deep into the book and began listening to various podcasts, audio books and other literature to begin my education on the art of breathing.

On a recent Body Camp pop-up in Morocco, we were blessed with a ‘cold outdoor pool’ at our wonderful location. The coaching team decided we would enter the ‘cold pool’ every day for 30 days whilst we were based there. A pact was formed to encourage and support each other to commit to the daily challenge. On the first day, I lasted less than a minute; it was uncomfortable, and I gasped desperately for air as I entered the pool somewhat chaotically to get it over with. I set myself a personal challenge to become comfortable and to enjoy the ‘refreshing’ water temperature and increase the time in the pool each day.

Fast forward to the end of the 30 days and I was comfortably staying in the pool for 10+ minutes, the gasps for air were long gone and I felt in control of my mind and body amongst the cold. I no longer needed a towel to warm up upon exit, my body had already begun to adapt to the change in temperatures and warm itself up. What do I attribute this to? My awareness and focus on breath; I was experimenting with the use of  the Wim Hoff breathing techniques outlined in his book ‘The Wim Hoff Method’ which I was reading at the time.

Across the month, my resting heart rate dropped by 10 beats per minute, a physiological adaptation I’m attributing to controlling my breathing, and the cold exposure.

So what’s in this for you?

Maybe whilst reading this, you’ve already begun to become aware of your own breath and that’s a wonderful start. Everything begins with awareness and “awareness leads to change” (in the words of Rick Parcell).

So here are some simple observations to practice on yourself and those around you:

Does your chest rise and do your shoulders shrug as you breathe? Or does your belly rise and fall with each breath?

What’s the difference in air temperature on the inhale vs the exhale through the nose?

Do you wake up with a dry mouth? A common sign of mouth breathing linked to snoring.

Next time you’re faced with a situation which quickly raises your heart rate, close your eyes and focus your mind on using your breath to calm yourself.

Here at The Body Camp, you’ll be able to focus and further your knowledge on your own breathing during your stay as it’s a prominent feature in our programme during fitness, mindfulness, meditation and relaxation.

I’m excited to continue the journey of learning and practicing conscious breathing, and I hope you are, too.

by Anthony Richmond, PT