◄     SUCCESS FACTORS FOR GOOD MECHANICS ►

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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, minimise 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 Desensitisation, 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, Boulder, Colorado USA