Breathwork Fundamentals Part III: Inhale vs. Exhale Emphasis
In this four-part series, we’ll dive into the fundamental variables across all breathwork styles. When combined and altered, these variables create a specific desired outcome.
Today, we’ll be focusing on the the emphasis placement on either inhalation vs. exhalation.
Placing emphasis on either inhales or exhales during breathing can have different physiological and nervous system effects, primarily due to how these breathing patterns influence the balance between the sympathetic and parasympathetic nervous systems.
Respiratory rate and depth: Emphasizing deep, slow exhales can help prolong exhalation and promote a more complete release of air from the lungs. This can enhance relaxation and improve oxygenation by allowing for more efficient gas exchange in the lungs.
Breathing pattern and lung mechanics: Emphasizing inhalation may promote chest breathing and expansion of the ribcage, while emphasizing exhalation may encourage diaphragmatic breathing and engagement of the abdominal muscles. Different breathing patterns can impact lung volume, gas exchange, and overall respiratory function.
Inhale Emphasis
Sympathetic Activation: Emphasizing inhalation activates the body’s "fight or flight" response. This can lead to increased heart rate, elevated blood pressure, and heightened alertness. Emphasizing inhalation can be energizing and invigorating, making it beneficial for activities that require focus, concentration, or physical exertion.
Exhale Emphasis
Parasympathetic Activation: Emphasizing exhalation stimulates the body's "rest and digest" response. This can induce feelings of relaxation, calmness, and reduced stress. Emphasizing exhalation can help slow down the heart rate, lower blood pressure, and promote a sense of tranquility and well-being. It can be particularly useful for relaxation techniques, meditation, and stress reduction. Lengthening our exhales, also helps signal to the vagus nerve to relax, which can be especially beneficial when encountering stressful situations.
How does this apply outside of breathwork?
A great example of how to consciously monitor your breathing is during a cold-plunge or ice bath. As the body’s response is to instinctively flee and freak-out at the extreme cold temperature, emphasizing breathing through your nose (to naturally lengthen and slow your breathing) and allow your exhale to also be longer than your inhale, helps to override your instinctive reptilian brain. It allows your mind time to reassess the situation, and tells your body that you are in the presence of safety and that this controlled stress response is not a life/death situation. This in turn helps build resilience by training your body to face discomfort and increase its tolerance to stress.
Overall, where we place the emphasis of our breathing can influence how our nervous system responds, our respiratory rate, and lung mechanics. In understanding these effects, we can change how we breathe to based on the specific physiological and psychological outcomes we’re hoping to achieve. A boost in energy and focus? Emphasize your inhale. Looking for stress relief or to relax? Emphasize your exhale.
