Over the past 20 years, we’ve begun to understand how intensely breathing patters affect brain health and contribute to illness. Researchers working together with biofeedback techniques have
developed coaching strategies to optimize breathing patterns, improve health and wellbeing, and mental performance.
A prime example of how learning to self-optimize breathing patterns to help control health has to do with asthma. In a 2003 study, people with asthma were taught to reduce their reactivity to cigarette smoke and other airborne irritants.
- Participants were first taught how to slow diaphragmatic breathing.
- Next, they were taught to hold their breath but relax their bodies the moment they became aware of an airborne irritant such as cigarette smoke.
- They then moved away from the polluted air while exhaling very slowly through their nose, waiting until the air was clearer to inhale and continue diaphragmatic breathing.
Using this research, people may well be able to reduce their exposure to the coronavirus by changing their breathing patterns.
Naturally, the first step to preventing catching the illness is by prevention by following the recommended public health guidelines, including social distancing, frequent thorough hand washing, surface disinfecting, and keeping hands away from one’s face. Recently, wearing a mask to protect one’s face has been added to this list.
So, how can one reduce their exposure to the virus when near other people by changing their breathing pattern?
Normally when startled or surprised, we tend to gasp and inhale air rapidly. We also do this when someone sneezes, coughs or exhales near you – which causes a potential intake of germs from the contaminated person. Instead, change your breathing pattern.
When a person is getting too close
- Hold your breath with your mouth closed and relax your shoulders (just pause your breathing) as you move away.
- Gently exhale through your nose (without inhaling), no matter how little air you have in your lungs.
- When far enough away, gently inhale through your nose.
- Remember to relax and feel your shoulders drop when holding your breath – which should last for only a few seconds as you move away from the person.
- Exhale before inhaling through your nose.
When a person coughs or sneezes
- Hold your breath and rotate you head away from the person while moving away from them and exhaling though your nose.
- If you think the droplets of the sneeze or cough have landed on you or your clothing, go home, disrobe outside your house, and put your clothing into the washing machine. Take a shower and wash yourself with soap.
When passing a person who is approaching you
- Inhale before they are six feet from you, and exhale through your nose as you pass them.
- When you are more than six feet away, gently inhale through your nose.
When talking to people outside
- Stand so that the breeze or wind hits both people from the same side. This way, any exhaled droplets are blown down wind from both of you.
“Although these breathing skills are simple,” suggests Leanne O’Neil of INDY Neurofeedback, “they will take practice and mindfulness to before they become habitual – and genuinely helpful – especially if you or someone in your family has asthma. Remember, this breathing pattern should not be forced. In fact with practice, it will occur effortlessly.”
There are so many, many interesting ways INDY Neurofeedback can help you and your family members use techniques to retrain your brain. If you have a physical, emotional or health issue holding you back, we welcome your call. Your first consultation is always free.