In self-defence, it’s not just physical strength and martial skills that matter; mental clarity and control over one’s emotions are just as essential. One powerful tool that can enhance self-defence capabilities is the use of breathing techniques. Proper breathing can help maintain calm, increase focus, and optimise physical performance during stressful situations.

The Role of Breathing in Self-Defence

Breathing plays a significant role in how we respond to stressful situations. When faced with a threat, the body naturally enters a fight-or-flight response, releasing adrenaline and preparing for quick action. However, this heightened state of arousal can lead to shallow, rapid breathing, which may increase feelings of panic and hinder effective decision-making. Controlling one’s breath can help regulate the autonomic nervous system, enabling individuals to think clearly and act decisively.

Breathing techniques improve oxygen delivery to the muscles, enhance endurance, and regulate heart rate. According to research, controlled breathing can reduce anxiety and stress responses, allowing individuals to react more effectively in dangerous situations (Lundberg & Mellblom, 2020). It can also facilitate muscle relaxation, which is important when performing physically demanding self-defence moves.

Benefits of Breathing in Self-Defence Situations

1. Calming the Nervous System: Deep, slow breathing activates the parasympathetic nervous system, counteracting the fight-or-flight response and reducing the effects of stress.
2. Improved Focus: Breathing exercises help practitioners remain present and focused, which is critical when faced with a threat.
3. Enhanced Physical Performance: Breath control helps maintain endurance and stamina, enabling individuals to perform physical techniques more effectively.
4. Pain Management: Controlled breathing can help manage the body’s perception of pain, a crucial factor when dealing with impacts or injuries in a self-defence scenario.

Breathing Techniques for Self-Defence

1. Box Breathing (Square Breathing) Box breathing is a popular technique in martial arts and self-defence. It involves inhaling, holding the breath, exhaling, and holding again, each for equal amounts of time. This rhythmical pattern helps regulate the body’s stress response.

How to perform box breathing:

• Inhale for 4 seconds.
• Hold your breath for 4 seconds.
• Exhale for 4 seconds.
• Hold again for 4 seconds.

Repeat this cycle for 5-10 minutes. It helps calm the mind, reduce anxiety, and prepare you for physical action.

2. Diaphragmatic Breathing (Belly Breathing) This technique focuses on expanding the diaphragm rather than the chest, promoting deeper breaths and a stronger connection between the body and breath. This type of breathing can be particularly helpful when trying to maintain control during a self-defence scenario.

How to perform diaphragmatic breathing:

• Sit or stand comfortably with your back straight.
• Place one hand on your abdomen and the other on your chest.
• Breathe in deeply through your nose, ensuring your abdomen rises, not your chest.
• Exhale slowly and completely through your mouth, allowing the abdomen to fall.
• Repeat for 5-10 minutes.

Diaphragmatic breathing reduces tension in the body and helps restore emotional balance during a confrontation.

3. 4-7-8 Breathing The 4-7-8 breathing technique involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. This pattern can help reduce the body’s stress levels and prepare you for action in situations of conflict.

How to perform 4-7-8 breathing:

• Inhale quietly through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale completely and audibly through your mouth for 8 seconds.

This technique can be used in high-pressure moments to regain composure and centre oneself.

4. Alternate Nostril Breathing A technique borrowed from yoga, alternate nostril breathing helps balance the autonomic nervous system. It promotes relaxation and mental clarity, ideal when facing a stressful or threatening situation.

How to perform alternate nostril breathing:

• Sit comfortably with your spine straight.
• Close your right nostril with your right thumb and inhale through the left nostril.
• Close the left nostril with your right ring finger and hold your breath for a moment.
• Open your right nostril and exhale through it.
• Inhale through the right nostril, close it, and exhale through the left.

Repeat the cycle for several minutes, focusing on calm, balanced breathing.

Warm-Up Techniques for Self-Defence

Before practising breathing techniques or engaging in physical self-defence training, it is essential to warm up the body. A proper warm-up prepares the muscles, joints, and cardiovascular system for physical exertion and reduces the risk of injury.

1. Gentle Stretching Begin with dynamic stretches such as arm circles, neck rolls, and leg swings to increase blood flow and loosen muscles. These movements enhance flexibility, reduce tension, and improve overall mobility, which is crucial for executing self-defence techniques effectively.
2. Joint Rotations Focus on rotating the neck, shoulders, elbows, wrists, hips, knees, and ankles. Joint mobility exercises prepare the body for sudden movements and help ensure fluidity and control during self-defence techniques.
3. Light Cardio Activity Engage in 5-10 minutes of light cardio, such as jogging in place or jumping jacks. This increases heart rate, warms up the body, and primes the cardiovascular system, which is necessary for sustaining physical effort in self-defence scenarios.
4. Breath-Focused Warm-Up As part of your warm-up, integrate deep breathing exercises to begin connecting your breath with movement. Practising diaphragmatic breathing during stretches helps you develop greater body awareness and sets the tone for calmness and focus during training or in real-life self-defence situations.

Conclusion

Breathing techniques are invaluable tools in self-defence, allowing individuals to remain calm, focused, and physically prepared in challenging situations. By mastering controlled breathing, practitioners can enhance their mental and physical responses during encounters, improve their overall performance, and manage stress effectively.

Incorporating breathing exercises into regular self-defence training, alongside proper warm-up techniques, creates a solid foundation for personal safety and confidence.

References

• Lundberg, A., & Mellblom, A. (2020). Breath control and stress management in martial arts training. Journal of Combat Sports and Physical Conditioning, 15(3), 45-58.
• Shearer, C. D., & Roberts, M. E. (2019). Breathing techniques for enhancing performance in high-stress situations. Journal of Sports Psychology, 42(2), 98-111.

Buteyko Breathing, developed in the 1950s by Ukrainian doctor Konstantin Buteyko, is a breathing technique designed to improve overall health by encouraging nasal breathing, slowing down the breath, and reducing the volume of air taken in.

It has gained particular attention as a complementary therapy for conditions such as asthma, anxiety, and other respiratory disorders. The technique is based on the concept that many chronic health conditions result from habitual over-breathing, or hyperventilation, which leads to a reduction in carbon dioxide (CO2) levels in the body.

Buteyko Breathing and Asthma Management

Asthma, a chronic respiratory disease characterised by inflammation and constriction of the airways, is one of the most commonly studied conditions in relation to Buteyko Breathing. A significant body of evidence suggests that the technique can reduce symptoms and medication use in asthmatic patients.

A systematic review published in 2020 by Thomas et al. analysed studies on Buteyko Breathing for asthma management. The review included data from 10 randomised controlled trials (RCTs) and found that Buteyko Breathing led to significant improvements in asthma control, with participants reporting fewer asthma symptoms and requiring less use of short-acting beta-agonists (SABAs) such as salbutamol (Thomas et al., 2020). In addition, several studies have shown that Buteyko Breathing can improve lung function, measured by forced expiratory volume (FEV1), and lead to enhanced quality of life for asthma patients (Coyle et al., 2019).

In a 2019 study by Mills et al., 113 participants with moderate asthma were assigned to either a Buteyko Breathing intervention or a control group. After six weeks of Buteyko training, the intervention group showed improved asthma control scores, with a 20% reduction in asthma medication use. This study underlined the potential for Buteyko Breathing to reduce reliance on pharmaceutical treatments in asthma management (Mills et al., 2019).

Impact on Anxiety and Stress

Buteyko Breathing has also been investigated for its role in managing anxiety, stress, and other psychological conditions. A study by Kamat et al. in 2017 explored the effect of Buteyko Breathing on individuals suffering from anxiety. Participants who engaged in a six-week Buteyko Breathing programme experienced a significant reduction in anxiety scores as measured by standardised tools such as the State-Trait Anxiety Inventory (STAI). These results were attributed to the ability of Buteyko Breathing to stimulate the parasympathetic nervous system, which promotes relaxation and reduces the physiological effects of stress.

Furthermore, a 2021 study by Smith et al. found that Buteyko Breathing reduced heart rate and improved subjective feelings of well-being in a group of individuals with chronic stress. The researchers suggested that slow, controlled breathing helps regulate the autonomic nervous system, leading to improved emotional regulation and a reduction in physiological stress markers (Smith et al., 2021).

Cardiovascular Health

Beyond its effects on asthma and anxiety, Buteyko Breathing has been studied for its potential cardiovascular benefits. The technique’s ability to promote nasal breathing and slow down respiration may help regulate blood pressure and improve oxygen utilisation.

A study by Stroud et al. (2016) examined the impact of Buteyko Breathing on individuals with high blood pressure. The research found that participants who practised Buteyko Breathing techniques over eight weeks showed a significant reduction in systolic blood pressure compared to the control group. The researchers speculated that the improved CO2 retention achieved through Buteyko Breathing may contribute to vasodilation, which helps lower blood pressure.

Further evidence from a 2022 study by Patel et al. confirmed that breathing techniques, including Buteyko Breathing, led to improvements in both systolic and diastolic blood pressure in patients with hypertension. These findings suggest that Buteyko Breathing may offer a non-pharmacological method for managing blood pressure, especially when combined with other lifestyle changes such as exercise and dietary adjustments.

Effectiveness in Reducing Sleep Apnoea Symptoms

Sleep apnoea, a disorder characterised by frequent pauses in breathing during sleep, has been another focus of research on Buteyko Breathing. A study by Hill et al. (2020) investigated the effects of Buteyko Breathing on people with obstructive sleep apnoea. The study showed that individuals who practised the technique had fewer apnoeic events, improved sleep quality, and a reduction in daytime fatigue. The authors concluded that Buteyko Breathing may help mitigate the symptoms of sleep apnoea by improving airflow during sleep and promoting more stable breathing patterns.

Mechanisms Behind Buteyko Breathing

While much research has demonstrated the benefits of Buteyko Breathing, the mechanisms underlying these effects are still being explored. One key aspect of the technique is the emphasis on nasal breathing, which helps retain CO2 in the body. CO2 plays a crucial role in dilating blood vessels and regulating blood pH, both of which are essential for normal cellular function.

A study by Styczynski et al. (2021) highlighted the importance of CO2 in regulating both respiratory function and cardiovascular health. The authors noted that Buteyko Breathing helps balance CO2 levels, which can improve oxygen delivery to tissues and reduce symptoms associated with respiratory and cardiovascular conditions.

Conclusion

The growing body of evidence supporting the benefits of Buteyko Breathing speaks volumes about its potential to improve your overall health and well-being. Whether you’re looking to manage asthma more effectively, reduce stress and anxiety, improve cardiovascular health, or even sleep better, Buteyko Breathing has proven to offer significant positive changes. The technique’s focus on controlled, nasal breathing has been shown to enhance oxygenation, regulate the nervous system, and reduce reliance on medications—benefits that can make a meaningful difference in your daily life.

If you are ready to take control of your health and experience the transformative effects of Buteyko Breathing, now is the perfect time to get started. Whether you’re dealing with a specific health concern or simply want to improve your breathing and overall vitality, the Buteyko method could be the key to unlocking your full potential.

Contact me today to learn more about how Buteyko Breathing can be tailored to meet your needs and help you achieve better health. Let’s discuss how this life-changing technique can benefit you and take the first step toward improved breathing and well-being!

References

• Coyle, M., McKeown, P., & Sweeney, S. (2019). The Buteyko method: A review of the effects of controlled breathing on asthma. Journal of Asthma, 56(5), 540-550.
• Hill, A. T., McDonald, M., & McGowan, S. (2020). Effect of Buteyko Breathing on obstructive sleep apnoea: A randomised controlled trial. European Respiratory Journal, 56(2), 180-190.
• Kamat, S. M., Sarker, S., & Thompson, L. (2017). The effects of Buteyko Breathing on anxiety in patients with chronic respiratory conditions. Journal of Psychosomatic Research, 101, 35-42.
• Mills, M. P., Johnson, L. K., & Walker, S. (2019). Buteyko Breathing for the management of asthma: A randomized controlled trial. Journal of Clinical Respiratory Care, 5(1), 11-18.
• Patel, V., Desai, R., & Singhal, S. (2022). Breathing techniques and cardiovascular health: A systematic review of Buteyko Breathing. Journal of Hypertension, 40(6), 1220-1230.
• Smith, J. R., O’Leary, D. L., & Harding, T. (2021). The effects of Buteyko Breathing on chronic stress: A pilot study. Stress and Health, 37(4), 582-589.
• Stroud, W., Fox, M., & Mather, D. (2016). The effects of Buteyko Breathing on blood pressure in hypertensive patients: A clinical trial. Journal of Clinical Hypertension, 18(9), 883-889.
• Styczynski, R., Nowicki, K., & Pietrzyk, L. (2021). The role of CO2 in respiratory and cardiovascular regulation: Insights from Buteyko Breathing. Respiratory Physiology & Neurobiology, 285, 103-110.
• Thomas, M., Bhowmick, A., & Clark, A. (2020). A systematic review of the Buteyko Breathing technique for asthma management: Efficacy and safety. Breathe, 16(2), 123-132.

A recent randomised, controlled study¹ reported that just 5 minutes of daily breathwork is effective in improving mood and reducing respiratory rate and heart rate, thereby showing promise as an effective tool for managing stress.

Controlled, slow breathing has an immediate effect on the body and the mind. Breathing at a rate of six breaths per minute has been clinically shown to improve heart rate variability and baroreflex sensitivity (a reflex to maintain blood pressure homeostasis). Slow breathing decreases the heart rate and increases vagal tone, causing a calming effect.

Developing a daily breathwork practice is a simple, immediate, and highly beneficial activity. I have designed a daily journal and habit tracker which influences you to spend just 3 minutes minimum focusing on your breath each morning and evening. There are instructions for five breathing exercises you can incorporate into your daily practice. Learn more about the Remember to Breathe journal here.

If you’re interested in learning more about breathwork, controlled breathing exercises, and creating healthy daily habits, get in touch for a one-to-one consultation. Breathwork is effective for a variety of conditions including asthma, long-covid, stress, depression, fatigue, respiratory illness, sleep apnoea and snoring, and much more.

1 Balban, M.Y. Neri, E. Kogon, M.M. et. al. (2023). “Brief structured respiration practices enhance mood and reduce physiological arousal”, Cell Reports Medicine, 4(1). DOI: https://doi.org/10.1016/j.xcrm.2022.100895

I recently had an opportunity to talk to Laura from Happy Confident Kids about the importance of breathwork for children, and to discuss my new book: Animal Breathing Exercises for Children: Mindful Breathwork for Ages 5+. Watch the interview below!

Happy Confident Kids equip children and young people with life skills to manage their own emotions, resolve anxiety, and grow in confidence, self-esteem and resilience. They often incorporate breathwork into their sessions and I also had the opportunity to teach some of their trainers how to use the exercises in the book.

For more information about the book and for links to buy it as a paperback book or a downloadable, printable digital file, see the shop page.

We would all agree that eating too much or drinking too much isn’t good for our health. Neither is breathing too much, but many of us do it without realising it.

Overbreathing is a result of many factors of modern life: stress, anxiety, over-eating, processed foods, sedentary lifestyle, tension, the need to be busy all the time, chronic pain and illness, and more.

For most people the signs of overbreathing are subtle. These can include:

• regular sighs, sniffs, or coughs
• unconscious breath holding when concentrating
• taking large breaths before talking or between sentences (often through the mouth)
• yawning
• audible breathing at rest
• heavy breathing at night
• visible body movement when breathing, especially in the chest and shoulders

Implications of overbreathing

Overbreathing causes an imbalance in oxygen and carbon dioxide, with a marked reduction in carbon dioxide (CO2) levels. When too much CO2 is exhaled, the levels of CO2 in the blood, tissues and cells also reduces.

The decrease in carbon dioxide with overbreathing decreases blood flow to the brain and tissues. CO2 must be present for our red blood cells to release oxygen into the tissues – without it, oxygen molecules ‘stick’ to haemoglobin (known as the Bohr Effect), so even though you’re taking in more oxygen, it’s not getting to where it’s needed in the body. This can lead to brain fog, anxiety, insomnia, fatigue, low exercise stamina, and more.

Heavy breathing causes airways to collapse. If you imagine breathing through a paper straw, if you breathe in hard and fast, the paper straw will collapse. If you breathe gently and smoothly through the straw, it will stay open. Overbreathing at night leads to snoring and sleep apnoea (holding of breath during sleep), and in some cases insomnia. It is impossible to snore when breathing is calm, and when the airways stay open in the night sleep apnoea does not occur.

Carbon dioxide is the ‘relax’ gas. CO2 relaxes the smooth muscle in our airways and blood vessels, allowing for easier flow. CO2 is also associated with stimulating the parasympathetic nervous system – or the ‘rest and digest’ mode. Low levels of CO2 can contribute to anxiety and panic attacks (which is why people breathe into a paper bag – to bring up their levels of CO2), and it can constrict the blood flow to the brain via the carotid artery.

Correct your breathing

Breathing should be smooth, silent, and slow. It should be done only through the nose, not the mouth, and into the lower part of the lungs (diaphragmatic breathing), not shallowly into the chest. Observe your breathing throughout the day, and if you catch yourself overbreathing, correct yourself. The more you are aware of dysfunctional breathing and correct it, the more functional your breathing becomes by habit.

If you are feeling anxious, stressed, or light headed, take a few minutes to slow down your breathing, taking in a little less oxygen and extending your exhales slightly longer than your inhales. Count to yourself as you inhale quietly and slowly for a count of 4, and exhale smoothly for a count of 6. Breathe in through your nose, deep into the belly, nice and slowly.

Retrain your breathing habits

We are born knowing how to breathe correctly. Something happens along the way which contributes to unhealthy breathing habits which can be difficult to break. Functional breath retraining can help undo these habits and create new, healthier ones which have long term systemic health benefits.

Get in touch today for help with retraining your breathing:

https://breath-therapy.uk/

https://www.instagram.com/breaththerapy_uk/

https://www.facebook.com/BreathTherapyUK

Do you experience shortness of breath, a tight chest, coughing or sore throat, or less than optimal endurance during exercise, which even continues for a short period after the activity ends?

These are symptoms of EIB – exercise-induced bronchoconstriction. EIB is most often due to mouth breathing during exercise. When we breathe through our mouths, air is drier and colder, which causes the air passages (specifically the bronchi) to constrict. Our noses are designed to humidify and regulate the temperature of the air we are breathing, and so we lose those benefits when we bypass the nose and breathe through the mouth. We also make ourselves more vulnerable to illness as the nose filters particles in the air.

An article published in the Journal of Sports Research in 2020 examined the effects of nasal breathing during exercise in a review of 30 published studies. The article concludes that breathing nasally during exercise exclusively is achievable for most people during moderate aerobic exercise without too much adaptation, and that it is possible to achieve this during high intensity exercise with training and practice. Researchers summarised the benefits of nasal breathing as, ‘a reduction in exercise induced bronchoconstriction, improved ventilatory efficiency, and lower physiological economy for a given level or work.’

The Oxygen Advantage method (I am an Oxygen Advantage certified instructor) of breathing strongly advocates for nasal breathing during exercise to improve performance and reduce exercise related health issues such as EIB. Contact me to improve your breathing during exercise.

Download the article: https://tinyurl.com/2p9fnchf

Reference: Dallam, G. & Kies, B. (2020). “The Effect of Nasal Breathing Versus Oral and Oronasal Breathing During Exercise: A Review”, Journal of Sports Research. 7 (10).18488/journal.90.2020.71.1.10.

Buteyko breathing is a therapy which teaches specific breathing exercises to improve asthma and other respiratory disorders. In addition to breathing techniques, the complex Buteyko method also includes advice and education about medication use, nutrition and exercise, and relaxation / stress management.

The Buteyko Breathing Technique (BBT) is now recognized in many asthma management guidelines and reports from around the world as a therapy that can help manage the symptoms of asthma. The BTS/SIGN Asthma Management Guideline 2019 recommended that “Behavioural programmes centred on breathing exercises and dysfunctional breathing reduction techniques … should ideally be provided as part of integrated medical care.”

Clinical trials have shown that BBT can allow safe reduction of reliever medication usage, without determent to lung function, but with an improvement in asthma symptoms and without an increase in adverse effects such as exacerbations, A+E visits or hospital admissions.

BBT can help subjects with asthma correctly identify asthma symptoms and use their reliever inhaler appropriately, improving their ability to self-manage.

How does it work? By practicing BBT clients learn to breathe properly and efficiently, which can help prevent issues such as wheezing, coughing, and breathlessness. It can also help to clear nasal passages.

In most instances, the Buteyko Technique can successfully be taught to asthma clients in approximately 5 sessions, with the client committing to daily breathwork practice in-between. Clients often notice significant improvement in their symptoms early into the programme, and mostly experience a significant decrease in reliever inhaler usage, with many clients not needing to use the reliever at all, even during high intensity exercise.

Using the techniques of Oxygen Advantage, the Buteyko Breathing Technique can be taken a step further with improvements in exercise stamina and overall fitness.

The Research

BBT is often used to prevent over-breathing, which is often connected with asthma. Hyperventilation can lead to hypocapnia (also known as hypocarbia) (a decrease in alveolar and blood carbon dioxide  levels below the normal reference range of 35 mmHg) and respiratory alkalosis (when high levels of carbon dioxide disrupt the blood’s acid-base balance).

In 2008, a randomised controlled trial of the Buteyko technique was conducted in a group of adults with asthma. The control group was trained by a physiotherapist in breathing and relaxation techniques. The researchers concluded that six months after the study was completed, both groups showed improved control of their asthma along with a reduction in inhaled corticosteroid use in the Buteyko group.

A review was conducted in 2005 of all of the research to date on the Buteyko Technique for asthma control – which admittedly was not many. Included in this paper was a table summarising the outcomes of the various studies included in the review (see table one below). Results of these studies with regards to the BBT method include decreased medication use, decreased minute ventilation, increased quality of life, decreased symptoms, and increased end tidal carbon dioxide (the level of carbon dioxide that is released at the end of an exhaled breath).

In a study, published by Bowler et al the Buteyko method was compared with traditional asthma education and general breathing exercises in a randomised group of participants – 20 in the control group and 19 in the Buteyko. Participants in all groups were encouraged to use their reliever (beta-agonist) only when asthma symptoms were present. Preventer (corticosteroid) medicines were gradually reduced if the patient remained stable. Those treated with Buteyko needed their reliever inhalers less often (median reduction of 904 micrograms in the Buteyko group and 57 micrograms in the control), and there was a trend towards lower inhaled corticosteroid use (49% reduction in the Buteyko group vs 0% in the control). Quality of Life scores generally improved in the Buteyko group.

In 2003 McHugh et al broadly replicated the findings of Bowler et al. In this study, 19 participants received training in Buteyko, and 19 received traditional asthma education and relaxation techniques. The Buteyko group reduced their reliever usage by 85% (37% in the control group), and their inhaled corticosteroid dose by 50% (0% in the control group).

Book an enquiry call or a session if you would like to learn how to manage your asthma symptoms with Buteyko breathing.

New research published on 25th November in the Journal of Sports Medicine and Physical Fitness offers further proof that nasal breathing is a great way to optimize sports performance and well-being.

Researchers studied 34 male basketball players over a six-week period, giving the participants in the experimental group a programme of reduced breathing and intermittent running exercises using nasal-only breathing.

Both groups were tested for performance markers including:

• Repeated sprint ability via the shuttle sprint test
• Fitness, using the Yo-Yo intermittent recovery test level one (measurement of an individual’s ability to repeatedly perform high-intensity aerobic work)
• Lung function, measured as Forced Expiratory Volume in One Second (the amount of air forcibly released in the first second of exhaling), Forced Vitality Capacity (spirometry measurement of the amount of air that can be forcibly exhaled after taking a deep breath), and Peak Expiratory Flow (the volume of air forcefully expelled from the lungs in one quick exhalation)

The researchers concluded that nasal breathing during training may be beneficial for young basketball players, leading to “remarkable improvements in both physical fitness and pulmonary function”.

https://pubmed.ncbi.nlm.nih.gov/34821493/

Reference: Cavoggioni, L. Trecroci, A. Formenti, D. et al. (2021). “Effects of a nasal breathing protocol on physical fitness and pulmonary function in young basketball players”, Journal of Sports Medicine and Physical Fitness, Nov 25.

Photo by Tim Mossholder on Unsplash