A few months ago, right after I turned 40, I discovered something very interesting on me. I realized that I have anxiety. Until then, I didn't know and hadn't connected the strange symptoms I was experiencing with anxiety. I consider myself slightly shy, but I love an event! I love dressing up, seeing friends, acquaintances, and making connections. But these situations often come with an extra dose of adrenaline for me.
Adrenaline is a hormone released by our bodies when the brain thinks you're in a "fight or flight" situation. But if you're not actually running away from a bear in the forest, you'll have an abundance of this hormone that will leave you, at best, a little restless. In my experience , I would have headaches and cold sweats. And despite these two symptoms being unpleasant, I would never associate them with a bad situation because I would continue to enjoy myself and feel relatively well despite of them. However, the truth is that in my excitement for the event, my breathing, unconsciously, would became shallow and fast, and immediately my brain would receive the message that something very serious was about to happen. Many scientific studies point to very important associations between this type of breathing (hyperventilation) and anxiety disorders, indicating an indispensable need for intervention by professionals who understand both the psycho-emotional area and the physiological part of our body.
When this situation became clear, it was important for me to use a tool that entered my life many years ago when I started my practicums at physiotherapy university, 20 years ago. At that time, I gained basic knowledge of the mechanics of breathing in the form of diaphragmatic exercises, but last year I delved into Functional Breathing which came to transform my personal and professional life.
The way we breathe (faster, slower, more or less deeply) will be 100% related to how we feel physically and emotionally. And although our breathing happens automatically, it is an activity that we can also control if we choose to do so. For example: some time ago, I started using a breathing exercise (Kapalabhati) as soon as I wake up. This exercise gives me immediate energy to get out of bed, even before having coffee. For those who are sensitive to caffein or for other reasons cannot have it this breathing exercise comes in handy, or even in the late afternoon when all you need is extra energy to endure the last hours of work, but you've already had five coffees and your stomach can't take it anymore.
Now, in light of the recent discovery of my high functioning anxiety, I started to "prepare" for these stressful moments by using more conscious breathing. I use the 4:6 pattern, which is when you inhale for 4 seconds and exhale for 6. With this breathing, my brain understands that I am in a state of rest and calm. When I started using this method, in these and other situations of heightened stress, I began to feel in control of my body and emotions. It is also excellent to do before sleeping for its relaxing effect. It is important to note that at first, this breathing can be difficult but with frequent practice, it becomes easier.
Another point that I started to monitor was mouth breathing. I have always been super allergic in Brazil. Rhinitis accompanied me almost all year round, and for this reason, my habit of breathing through my mouth became ingrained in my brain. Fortunately, the allergy gave me a break in the first years of Canada, but in recent years it has come back with full force in the springtime when I get super congested. So, apart from these allergic crises, I try to breathe exclusively through my nose. I do this because nasal breathing is extremely important to alert the nervous system that everything is under control, no danger in sight. In addition, nasal breathing brings the benefit of producing a molecule, Nitric Oxide, which is antiviral, anti-inflammatory, and antifungal. In conclusion, breathing through the nose leaves the person much more protected from infections compared to breathing through the mouth. The latter only being necessary when we are doing moderate to intense physical activities or if we are running away from a bear in North Vancouver!
With the use of these strategies (and many others), I influence my nervous system by aligning how I breathe with how I want to feel. Calmer and more relaxed or more stimulated and invigorated. I am in the "driver's seat" of my life! This transformation has made me even more confident and in tune with my body and mind, which together with our spirit are the pillars of holistic or integrative health.
Natalie has been a Physical Therapist for 18 years and specializes in Functional Breathing.
In 2024, she launched Inspirit Breath with a mission to integrate Functional Breathing into daily life for everyone, beyond moments of stress.
Her method involves a blend of functional breathing exercises and postural techniques designed to empower women dealing with stress, pain, and anxiety. Through personalized and effective strategies, Natalie enables these women to take control of their bodies, minds, and emotions, allowing them to pursue the life they desire without the constraints that have hindered them.
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