Box Box; time for breath work.

Have you ever been told you were a "mouth-breather"?

I have.

Did you know that:

Breathing through the mouth, rather than the nose, 
can also interfere with proper breathing. 
This is because the nose acts as a filter, 
warming and moisturizing the air we breathe, 
and also helps regulate the amount of air we take in. 
Mouth breathing can lead to shallow, rapid breathing, w
hich can increase stress levels and reduce oxygenation.        

As a Mechanic, I am regularly looking for ways to do something faster by using a better repair method or a sharper tool. However, sometimes I forget that diagnostics is in that mix of processes needing improvement, but the tool that needs improvement, is my brain. I'm sure not going to improve if one of my core needs, "air", is not being supplied adequately.

On top of this, when my body and my brain aren't being supplied with adequate amounts of oxygen, the body starts to stress out. Cortisol production, amongst a whole host of other bad crap, starts to happen within the body. When your body is stressed out, before you even get to the shop, how in the hell do you expect to perform at S-Tier levels throughout the day?

Enter, breathing exercises...

Breath exercises, also known as breathing techniques or breathwork, are powerful tools that can help people manage stress, improve focus, and enhance overall well-being.

For an automotive mechanic like you and I, who often work in a fast-paced and physically demanding working environment, breathing exercises can be especially beneficial.

But first, let's look at areas that might be preventing us from breathing properly on the regular.

Here are several common movements or postures that can prevent our bodies from breathing properly.

• Slouching: When we slouch or hunch forward, our chest and lungs become compressed, making breathing more difficult. This can lead to shallow breathing, which can reduce oxygenation and increase stress levels.
• Tight clothing: Wearing tight clothing, particularly around the waist and chest, can also restrict breathing and prevent us from taking deep, full breaths. This is because tight clothing can compress the diaphragm and chest, making it more difficult to expand the lungs.
• Mouth breathing: Breathing through the mouth, rather than the nose, can also interfere with proper breathing. This is because the nose acts as a filter, warming and moisturizing the air we breathe, and also helps regulate the amount of air we take in. Mouth breathing can lead to shallow, rapid breathing, which can increase stress levels and reduce oxygenation.
• Sitting for long periods: Sitting for long periods, particularly in a hunched or slouched position, can lead to tightness in the hips and chest, which can restrict breathing. Additionally, sitting for long periods can lead to a weakened core, which can make it more difficult to breathe deeply.
• Stressful or tense movements: Engaging in stressful or tense movements, such as clenching the jaw or shoulders, can also interfere with proper breathing. This is because tight movements can activate the sympathetic nervous system and trigger the "fight or flight" response, which can lead to shallow, rapid breathing and reduced oxygenation.

Think about your day, do you do any of those?...

I know I do. I was on my back, on concrete, at -5*C, for hours, with my arms straight up today. The brake lines on my Suburban left the chat. I'm now tight as hell. Perhaps the following will help you, as much as it did me.

Box Breathing

Box breathing is a simple and effective technique that can help people manage stress and improve focus. To practice box breathing, follow these steps:

• Inhale slowly and deeply through your nose for a count of four.
• Hold your breath for a count of four.
• Exhale slowly and completely through your mouth for a count of four.
• Hold your breath for a count of four.

Repeat this cycle for several rounds, focusing on your breath and counting each inhales, hold, exhale, and hold.

Box breathing can help us calm our minds and regulate our nervous system, which can be especially helpful in high-pressure situations, such as when working on a complex repair or dealing with a demanding service advisor.

For the biology nerds like me, I dug a little deeper to satisfy my curiosity...

From a biological perspective, box breathing works by 
activating the parasympathetic nervous system, which is 
responsible for the "rest and digest" response in the body. 
When we inhale, the sympathetic nervous system is activated, 
which prepares the body for action and triggers the "fight 
or flight" response. On the other hand, when we exhale, 
the parasympathetic nervous system is activated, which 
slows down the heart rate, lowers blood pressure, 
and promotes relaxation.        

Additionally, box breathing can help regulate carbon dioxide levels in the body. When we exhale, we release carbon dioxide, which helps regulate the pH balance of the blood. By holding the breath for a count of four, we allow carbon dioxide to build up in the body, which can increase blood flow to the brain and enhance mental clarity.

Belly Breathing

Belly breathing, also known as diaphragmatic breathing, is a technique that can help people deepen their breathing and improve the oxygenation of their bodies. To practice belly breathing, follow these steps:

• Place one hand on your belly and one hand on your chest.
• Inhale deeply through your nose, filling your belly with air and feeling it rise under your hand.
• Exhale slowly through your mouth, feeling your belly fall as you release the air.

Repeat this cycle for several rounds, focusing on your breath and the sensation of your belly rising and falling.

Belly breathing can help us improve our lung capacity and oxygenation, which can enhance our stamina and physical performance at work.

Alternate Nostril Breathing

Alternate nostril breathing, also known as Nadi Shodhana Pranayama, is a yogic technique that can help people balance their energy and calm their minds. To practice alternate nostril breathing, follow these steps:

• Sit in a comfortable position with your spine straight and your eyes closed.
• Use your right thumb to close your right nostril and inhale deeply through your left nostril.
• Use your right ring finger to close your left nostril and hold your breath.
• Release your right thumb and exhale slowly through your right nostril.
• Inhale deeply through your right nostril.
• Use your right thumb to close your right nostril and hold your breath.
• Release your left ring finger and exhale slowly through your left nostril.

Repeat this cycle for several rounds, alternating between inhaling through the left nostril and exhaling through the right nostril, and inhaling through the right nostril and exhaling through the left nostril.

Alternate nostril breathing can help us balance our energy and improve our mental clarity, which can help us make quick and accurate decisions at work.

Now that we've got a better understanding of what poor breathing can be caused by, what it can affect, and how we can improve our breathing, it's time for a challenge.

Challenges to Get Active

• Mindful Breathing Breaks

Challenge yourself to take at least three mindful breathing breaks throughout your workday. You can set a reminder on your phone or watch, or use a breathing app to guide you through the exercises. Make these breaks a priority and commit to taking them even when you are busy or stressed.

I got the chance to talk with the folks at 
FixedOPS Marketing + What the Fixed Ops?! Podcast about 
mindfulness a while back. Have watch to learn more.        

• Breath Awareness While Working

Challenge yourself to practice breath awareness while you work on a challenging task. Notice your breath and how it changes as you work, and try to regulate it with a breath technique if you feel overwhelmed or anxious. By practicing breath awareness and regulation, you can enhance your focus, stamina, and mental clarity.

Some statistics for the not-yet-convinced...

• A study published in the Journal of the American Medical Association (JAMA) found that deep breathing exercises can help reduce symptoms of anxiety and depression. In the study, participants who practiced deep breathing exercises for 20 minutes a day for 30 days reported significantly lower levels of anxiety and depression compared to a control group. (Source: JAMA Network)
• According to the American Lung Association, deep breathing exercises can help improve lung function and oxygenation. By practicing deep breathing exercises, individuals can strengthen their respiratory muscles and increase their lung capacity, which can enhance their overall health and well-being. (Source: American Lung Association)
• A study published in the Journal of Occupational Health Psychology found that mindfulness-based interventions, including breath awareness exercises, can help reduce stress and improve well-being in the workplace. In the study, participants who practiced mindfulness-based interventions reported lower levels of perceived stress, greater job satisfaction, and improved well-being compared to a control group. (Source: Journal of Occupational Health Psychology)
• A review of studies on the benefits of breathwork found that various breathing techniques, including box breathing, belly breathing, and alternate nostril breathing, can help regulate the autonomic nervous system and reduce stress. The review also found that breathing exercises can improve heart rate variability, reduce blood pressure, and enhance cognitive performance. (Source: Frontiers in Human Neuroscience)

Concluding...

Breath exercises are a powerful tool that can help us mechanics manage stress, improve focus, and enhance our overall well-being. By taking mindful breathing breaks we can integrate these techniques into our daily routines and experience the benefits of breathwork in our work and personal life.

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Disclaimer: I am not a therapist, registered or otherwise; even though I've now been called own almost a dozen times. I am not a Yogi, Physiotherapist, Personal Trainer, or Doctor of anything. I am simply relaying advice I've been given over the years from these kinds of professionals, with a peppering of research and statistics, in addition to the context of my life. Please, do your due diligence, and use it at your adult discretion.