Author: Peter Litchfield

Topics: Breathing

All information is attributed to the author. Except in the case where we may have misunderstood a concept and summarized incorrectly. These notes are only for reference and we always suggest reading from the original source.

Video 1: Unexplained Symptoms and Deficits

Breathing regulates pH of blood plasma and ECFs. Deficits in psychology and physiology can result from overbreathing and unconsciously learned dysfunctional breathing.

60% of 911 symptoms are triggered by dysfunctional breathing. 10-25% of the US population may be suffering with the effects of dysfunctional breathing. 50% of chronic physical injuries and psychological issues struggle with the effects of dysfunctional breathing.

Misconceptions:

• Big breaths are good. Period
• CO2 is bad. Period
• Underbreathing is common. Period
• Slow breathing is good. Period
• Fast breathing is bad. Period
• Diaphragmatic breathing is good. Period

Breathing mechanics:

• Air in and out of lungs
• Breathing rate
• Depth
• Rhythmicity
• Locus
• Muscles

Breathing chemistry:

• Transporting O2 to cells
• Transporting CO2 out of cells
• Excreting Co2 into lungs
• Reallocating CO2 into systemic blood for acid-base regulation

Breathing Regulates:

• Acid-base (pH) physiology
• Electrolyte balance
• Hemoglobin chemistry
• Blood flow
• Kidney function
• Muscle function
• Cardiac electrophysiology

The Respiratory Equation: pH (blood plasma) = [HCO3] (buffer-fixed concentration in kidneys)/PCO2 (regulated by breathing)

• Acid base balance = bicarbonates/CO2
• Body fluid pH = kidneys/lungs
• Body fluid pH = acid-buffer/breathing
• Physiological change = acid buffer/breathing mechanics
• Symptoms = physiology/learned breathing habits
• Performance = physiology/learned breathing habits

Overbreathing

When too much CO2 is removed from the blood you are too alkaline, hypocapnic.

Common and the primary consideration.

Physiological changes:

• Blood vessels constrict in the brain that can reduce blood flow by at least 50%.
• Bronchial muscles constrict in the lungs and make breathing more difficult.
• Cardiac electrophysiology is altered and may trigger arrythmias.
• Smooth muscle in the gut constrict and may aggravate existing conditions (IBS).
• Hemoglobin is altered and compromises the distribution of O2.

Symptoms and deficits may include:

• Emotional: anxiety, anger, panic, stress symptoms.
• Cognitive: attention deficit, poor memory, learning deficits.
• Behavioral: communicating, socializing, working, resting, exercising.
• Performance: sports, test taking, public speaking, operating equipment.
• Physical: dizziness, pain, headache, numbness, fatigue, sleep disturbances.
• Psychological: personality changes, disorientation, disconnectedness, dissociation.
• Can exacerbate or be brought on by asthma, epilepsy, hypertension, injury pain, angina, anxiety disorder, etc.

Underbreathing

• Too little CO2 is removed from the blood and you are not alkaline enough, hypercapnic.
• Rare, reflexes take care of you, air hunger motivates you to breathe.

The ultimate solution is about allowing your breath rather than controlling it.

How do you feel right now?

• How your breathing feels
• Getting enough air?
• Is it a struggle?
• Are you taking them or allowing them?
• Do you feel stressed or fatigued?
• Any tingling, numbness, or pain?

Be the breath, not do the breath:

• Step away and observe breathing. Feel it and notice nuances.
• Focus on the exhale, allow it.
• Wait for the inhale to come automatically.
• Allow the breath to become gentle.

Video 2: Dysfunctional Habits and Vicious Circle Learning

Respiratory reflexes are regulated by pH, CO2, and O2. These can be interfered with by dysfunctional breathing habits.

Effects of Overbreathing Habits (hypocapnia)

• Compromise O2 delivery (hemoglobin). Vasoconstriction and blood sugar restriction in the brain too.
• Disturb acid-base physiology (extracellular pH)
• Trigger emotions, including anxiety, fear, panic, anger, and frustration
• Compromise cognition, including memory, learning, and attention
• Trigger a wide range of stress symptoms, including fatigue and hyperarousal
• Compromise pulmonary, cardiac, muscle, and nervous system function
• Disturb electrolyte balance (bicarbonate, sodium, calcium, potassium)
• Cause physical symptoms of existing conditions (panic, epilepsy, asthma)
• Exacerbate symptoms of existing conditions
• Perpetuate symptoms of existing conditions, that might otherwise abate
• Interfere with behavior (social, learning, speaking, working, performing)

Breathing habits and their effects may be perpetuated for a lifetime if they are not identified, unlearned, and replaced with better ones.

Breathing is behavior and subject to change.

Habit Analysis

• Behaviors, e.g., aborting the exhale, using upper body muscles, “taking” the breath
• Effects, e.g., breathing reflex system preempted, overbreathing
• Triggers, e.g., places, times, people, emotions, tasks
• Symptoms and deficits, e.g., emotional, cognitive, behavioral
• Motivations, e.g., fear of not getting enough air
• Reinforcements, e.g., fear reduction, feeling in control
• Learning history, e.g., injuries, medical conditions, trauma, stress, pregnancy

Use a capnograph to measure CO2 levels and identify triggers of overbreathing.

What Can You Do?

If you find yourself struggling to breathe during times of stress, find the reflex, trust the reflex, quiet the inhale, avoid big breaths.

The Inhalation Reflex

• Occurs between the exhale and inhale. It operates based on CO2, pH, and O2 requirements.
• Is there a quiet space between your exhale and inhale?
• Do you take the breath or does it come on its own?
• Allow for at least a second of transition time between exhale and inhale. Does allowing time make you anxious or apprehensive?
• If so, it may be motivating you to take big breaths rather than to allow them.
• If so, you are likely preempting and deregulating the reflex.

Trusting the Reflex

• Desensitize yourself to the transition time. Eliminate apprehension. Remove the motivation to take a big breath.
• Extend the transition time to 2 seconds for a few breaths, then breathe normally. Repeat with 5 seconds transitions. Then try 10 seconds.
• How does each feel? Is it difficult?
• Think about something positive during the extended transition times. Learn to experience these times as peaceful, meditative, comfort zones. Develop a sense of trust.

Quietening the Inhale

• Practicing breathing alternately with smaller and quieter breaths, followed by larger ones.
• Which do you prefer and why?
• See how little you actually need to breathe to feel relaxed and comfortable.
• Larger breaths can take you into unbalanced chemistry.

Video 3: Intuitive learning vs. Prescriptive Intervention

You need to pinpoint the triggers, history, and motivations for dysfunctional breathing habits. Then you can use breathing interventions to attach to times/periods where the patient may find dysfunctional breathing patterns arise. Get rid of the motivations to take huge inhalations and to preempt the inhalation out of fear. Learn to trust the reflex.

Dysfunctional habits need to be unlearned and replaced with habits that properly aligned with respiratory reflex-regulated breathing.

Prescriptive Breathing (Outside In)

• Good for awareness development and skill acquisition.
• Deliberate or intentional breathing. DOING breathing that is expected to have positive effects on you.
• A regimen, protocol, or practice to learn.
• Relaxation training or an intervention are examples.
• Limitations involve: Breathing habits and cause are not addressed. May happen accidentally and then credit is given to the practice rather than the person. Becomes a major coping technique. The habit must be addressed.
• Sometimes a practice (such as yoga) can regulate the problem but the CO2 and blood pressure may change back to normal once the practice has ceased. Addressing symptoms instead of the cause. The solution is intuitive breathing habits to replace dysfunctional ones.

Intuitive Breathing

Allow the breathing. The mechanics of breathing are variable and change as a function of what we are doing. The mechanics must be aligned with the internal requirements. Bad breathing habits block the reflexes.

Negative practice: practicing your “bad” habit so you can turn it off and on. You own the bad habit.

Chest Breathing vs. Diaphragmatic Breathing

• Make diaphragmatic breathing your habit when you encounter life challenges. Switch back and forth between the two kinds.
• Focus on what you like and dislike about each of them. Develop a new preference for breathing in the diaphragm.
• Take ownership of your chest breathing.
• Challenge yourself and notice how you’re breathing throughout the day.