SUCCESS FACTORS FOR GOOD MECHANICS
Success
factors involved in learning good breathing mechanics include learning to:
●
regulate chemistry across
a wide spectrum of breathing mechanics;
● regulate breathing chemistry
under diverse circumstances;
● reinstate brainstem reflex
control of diaphragmatic breathing;
● identify breathing triggered
physical changes, emotions, thoughts, and images;
● experience the whole body as “breathing,”
not just the lungs;
● breathe “inside-out”
intuitively, rather than “outside-in” prescriptively;
● think and talk differently
about your breathing (stop negative self-talk);
● identify personal signs of
deregulated breathing;
● trust your breathing through familiarity
with its mechanics;
● breathe diaphragmatically,
slowly, quietly, and gently, but NOT deeply.
● allow the exhale, and avoid
forcing the exhale;
● allow the inhale to arrive, minimize
the amount of air;
●
avoid manipulating the
breath, intentionality, and “taking” the breath;
● avoid the use of accessory
muscles except when they are needed;
● be patient during the transition
time between breaths (reducing fear and anxiety);
● breathe through your nose
(teaches confidence and patience);
● stop worry about
underbreathing, which takes care of itself;
● think about experiences that
engage positive feelings; and
● experience
breathing as “stream of your consciousness.”
TRIGGERING FACTORS PREVENTION
FACTORS
Worry about
breathing Breathing
self-confidence, trust
Using accessory
muscles (chest) Diaphragmatic
breathing
Intentional
breathing Allowing
breathing to happen
Deep breathing Quiet
effortless breathing
Rapid breathing Slow quiet breathing
Failure to exhale
completely Allowing for exhale & its transition
Negative self-talk
& thought about breathing Self-affirmations
about breathing
Misinformation
about breathing Education
about the facts
Emotional responses
to hypocapnia symptoms Desensitization,
counterconditioning
Mouth breathing Nasal
breathing
Discomfort with
breathing sensations Experiential exploration
Anxiety between
breaths Relaxation
and imagery
Breath holding Breath
consciousness
Fight-flight
challenges Breathing
inside-out
Dissociative
thinking Embracing instead of defending
Copyrighted by
Behavioral Physiology Institute,