Mastering Breath Control Through Key Variables

Breaking Down Breath Variables to Refine Practice & Breath Control

When you understand the parameters of breath, you improve your capacity to utilize breath as a tool to best serve you in any given moment.

Going for a run? Find rhythm. Prepping for a big presentation? Mix and match frequency and intensity. Feel like you’re not breathing deep enough? Explore the capacity of amplitude and layers.

Within each breath, an infinite amount of variables sharpe your breath. Frequency, intensity, amplitude, rhythm. Within each breathwork technique, a wealth of modifications are available at your finger-tips.

The more specific the parameters of the breath, the better you can use your breath to serve you. Simply saying “take 10 deep breaths” is far too vague if you’re aiming to take 10 breaths to achieve a certain outcome. How deep of a breath? How quick? Is every breath the same? Is there a holding of breath?

The same goes for a technique like 4-7-9 breath (I practice 4-7-9 breath and not 4-7-8 breath because our area code here in the Ozarks is 479 ;) — but with the 4-7-9 technique, there is still quite a bit of ambiguity, despite the flow naturally containing a few key variables (frequency and rhythm).

By modulating the breath and shifting amplitude, frequency, shape, and rhythm of your breath, you will better be able to navigate life. I’ve broken the key variable influencing breath below.

Key Variables Influencing a "Breath Wave"

Breathing can be modeled as a cyclic process with wave-like properties. Here are the most relevant variables, adapted from wave physics to the context of breathwork, that influence the quality and effect of a breath:

1. Amplitude (Depth of Breath):

   • Definition: The extent of lung expansion and contraction, or how "deep" the breath is. A deep breath involves greater diaphragm movement and air volume, while a shallow breath involves less.

   • Relevance: Deeper breaths increase oxygen intake, stimulate the parasympathetic nervous system (promoting relaxation), and engage more of the lungs. Shallow breaths may maintain arousal or limit relaxation.

   • Issue with Vague Instructions: "Take 5 deep breaths" doesn’t define "deep." Should you fill your lungs to maximum capacity (which can feel intense) or just breathe slightly deeper than normal? Without guidance, the depth varies, affecting the outcome.

   2. Frequency (Breath Rate):

   • Definition: The number of breath cycles (inhale + exhale) per minute. For example, 5 breaths per minute means each cycle takes 12 seconds.

   • Relevance: Slower breathing (lower frequency, e.g., 4–6 breaths/min) is associated with calming effects, heart rate variability (HRV) improvement, and vagus nerve stimulation. Faster breathing (higher frequency, e.g., 20 breaths/min) can energize or, in extreme cases, induce hyperventilation.

   • Issue with Vague Instructions: "Take 10 deep breaths" doesn’t specify how quickly or slowly to breathe. Doing 10 breaths in 10 seconds (1 breath/sec) versus 60 seconds (6 seconds/breath) produces vastly different physiological effects.

   3. Rhythm (Cadence or Pattern):

   • Definition: The timing and flow of the breath cycle, including the relative durations of inhale, exhale, and any pauses (breath holds). For example, a 4-4-4-4 pattern (4-sec inhale, 4-sec hold, 4-sec exhale, 4-sec hold) differs from a smooth 4-4 flow.

   • Relevance: Cadence affects the nervous system. Pauses (holds) can enhance CO2 tolerance and calm the mind, while continuous breathing may feel more fluid or energizing. Techniques like box breathing or coherent breathing rely on specific cadences.

   • Issue with Vague Instructions: "Take 5 deep breaths" ignores cadence. Are you pausing between breaths? Is the inhale longer than the exhale? These variations change the experience.

   4. Intensity (Effort or Force):

   • Definition: The muscular effort or force used to inhale or exhale. A gentle, relaxed breath requires minimal effort, while a forceful breath (e.g., in Wim Hof or bellows breath) is high-intensity.

   • Relevance: Low-intensity breaths promote calm, while high-intensity breaths can stimulate the sympathetic nervous system, increasing energy or focus. Overly forceful breathing can cause dizziness or tension.

   • Issue with Vague Instructions: "Deep breaths" doesn’t clarify intensity. A forceful deep breath feels different from a gentle one, yet the instruction doesn’t guide the effort level.

   5. Location (Breathing Style):

   • Definition: The part of the body engaged in breathing, such as diaphragmatic (belly), thoracic (chest), clavicular (upper chest), nasal, or mouth breathing.

   • Relevance: Diaphragmatic breathing maximizes lung capacity and relaxation, while chest breathing is shallower and may maintain tension. Mixing styles can alter the breath’s effect.

   • Issue with Vague Instructions: "Deep breaths" doesn’t specify whether to use the belly, chest, nose, mouth, or a combination, leading to inconsistent outcomes.

Not all breaths are equal!

"Take 5 deep breaths" sounds simple, but depth, speed, rhythm, & style matter. Breathing is a wave—amplitude (depth), frequency (rate), & cadence (pattern) shape its power. Be specific for real calm or focus!