Not all breathing works the same way. In my last post I spoke about how breath work can increase parasympathetic states. So, today I’m gonna discuss a specific technique called the 1:2 technique.
Diaphragmatic Breathing
As a vocalist, the use of this type of breathing was worked on over and over. If you’ve ever used your body in a way that required extra breath, your have probably learned something about this cool cavity that we can fill with just a bit of focus. Also referred to as “belly breathing”, we intentionally fill our “bellies” with air. What does this look like? Start by placing your hands around your waist, or one hand on your abdomen. Now, breathe in, focusing on making those hands move. If your hands moved out, congrats, you did diaphragmatic breathing!
If you need a different visualization, think of your belly as a balloon. Now, fill that balloon. Watch it grow as you fill it up. Now, let it go. Use this focus to practice if it’s helpful. This kind of breathing can take a little bit of work to get used to. We tend to breathe into our chest more often, which enables increased arousal. So, start practicing this skill until it feels comfortable.
I’ve heard many times, “whenever I focus on my breath, I get all…” Breath work can cause a response! I know, counterintuitive given why I’m suggesting you work on breath. Your body may rebel initially because you are asking it to do something different than what it is used to. I encourage you to push through. Don’t let your system trick you into thinking you can’t gain a benefit from it. Listen with non-judgement (your feelings do not need to be labeled as good or bad), and continue to move slowly into your belly breathing.
Nasal, Even-breathing
Once you get this belly breathing figured out, turn your attention to breathing through the nose. I know, I know, that doesn’t work so well if you are congested. In fact, arousal is a side-effect of congestion for this very reason! If you are able, I want you to practice pulling air in through your nose, into your belly, and back out through the nose (or gently through the mouth). Inhalation should continue to be through the nose. Find a nice pattern on breath, with even rate of in and out. When you’ve found the combination of belly, nose, and even breath, this is when you can move on. Don’t try to side step these skills. They are the foundations of 1:2 breathing, and help with nervous system arousal.
1:2 Breathing
Now that you’ve become familiar with nasal, diaphragmatic, even breathing (say that 10 times fast!), you can start to explore the use of 1:2 breath. Simply put, it is the practice of exhaling for twice the amount of time as you inhale.
Select a comfortable seated posture in a chair or on the floor, with head, neck, and trunk aligned vertically. Release tension from all muscles not needed to maintain your posture and start with the even breathing you’ve practiced.
Count the length of your exhalation and inhalation as you breathe normally. Make certain the count is even. A common count is 3 or 4 for each exhalation and inhalation, so one breath lasts for a count of either 6 or 8. Just notice quietly in your head. Mental counting itself can create subtle irregularities in the flow of breath and slightly disturb the breath, often causing the anxiety reaction to changing breath patterns. Be gentle with it! Eventually, with practice, this will become learned and you will no longer need to count.
Keep that total breath count you established, and begin to adjust your breathing by gently quickening the inhalation and slowing the exhalation, working towards a 1-to-2 ratio. For a breath lasting 6 counts, you would be working towards 2 counts on inhale, 4 on exhale. Adjust based on your natural even breath count. To extend the breath ratio more naturally, deepen the exhalation, contracting the abdominal muscles to gently push out additional air. The relaxing of these contracted muscles will aid in a quick but gentle inhalation.
Practice, practice, practice
Just like any new skill, practice is required. Remember, FAIL simply means First Attempt In Learning, so don’t give up if it feels like it isn’t happening right. That is a judgement, so be aware and let it go. Our somatic responses are integral to how we build our stories, and we can’t alter our stories if the body has already informed it. Set an intention, give yourself 5 minutes of practice each day, and see what happens. Good luck!