In the previous article, we talked about breath and it’s relationship to the nervous system. Next, we will take a closer look at the breath/nervous system relationship through the lens of two distinctive breathing methods. Both methods are designed to transition the body between the parasympathetic and sympathetic nervous system states. The two breath methods are the Butekyo/McKeown style of light, diaphragmatic nasal breathing and the Wim Hof style of faster, higher volume breathing.
mountains and clouds
If you’ve already guessed that Butekyo/McKeown breathing is related to the more “rest and digest” parasympathetic response and Wim Hof’s is associated with the sympathetic “fight or flight” response, you get a gold star for the day. Please pat yourself on the back.
What both breathing methods do is up-regulate either the sympathetic or parasympathetic response. Both methods teach us ways to manually control our breathing to mimic either ANS state. By doing so, we can trigger the body to shift into that state, rather than relying on an external stimulus such as a relaxing bath or a tiger chasing us for its dinner.
It is almost insultingly simple that this works but I swear it does. I’ve experienced personal success with both methods. I use them for specific applications, but in broad strokes, they do exactly as described. By using the right method, I’m able to up-regulate the peaceful, restful parasympathetic nervous system and let go of stress throughout the day or give myself a jolt of sympathetic response to get moving and decrease short term inflammation.
Butekyo Breathing
Patrick McKeown is a great source of concrete breath techniques to stimulate the parasympathetic nervous system response. He has used the principles of Butekyo breathing to help improve athletic and academic performance through his Oxygen Advantage method. He goes into much greater depth in his book, The Oxygen Advantage (click here to preview the book) and in his online trainings /practice (Visit McKeown’s website). In addition to helping release stress, his breath techniques increase focus and attention. They can also be used to improve athletic performance, improve overall health, and help prevent the spread of respiratory infectious diseases—something that is definitely helpful at this time. He bases his method on established scientific data and gets amazing results with clients and students.
Wim Hof Breathing
Wim Hof is essentially able to bring his adrenaline and cortisol (stress hormones) up to levels similar to someone bungee jumping for the first time. This has enabled him to break world records for cold exposure. And he’s no genetic superhuman. He has taught this method to thousands of students, and both he and his students have reproduced the results from their method in clinical research settings. His students have anecdotally credited this breath method with helping them combat inflammation and autoimmune problems, as well as manage emotional issues. How himself credits it with helping him out of a deep depression after his wife’s suicide. (Visit Wim Hof’s website and his Youtube channel).
Breathing and SET
The EERT Breath work we use in SET Therapy uses a similar breath technique to mobilize stuck tissue in the body and help people get rid of tension related to emotions, character armor, stress, and/or trauma. Interestingly, the subjective experience of an EERT session is like a Wim Hof session but exponential. If you are interested in a guided breath session, please let me know and we can schedule one either in-person or online.
