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Do you get an unusual amount of tension in your shoulders and neck? Have you ever had a respiratory ailment and had a hard time recovering from it? Is your mind always racing? Are you unable to relax, prone to anxiety? If so, it might be time to take a deep breath.
Breath is life force. Proper breathing enhances health and healing; boosts the immune system; improves exercise; strengthens muscles; benefits smokers and is a powerful tool for relaxation. An unconscious, automatic process, we often fail to use breathing efficiently and effectively.
Nancy Zi, author of The Art of Breathing points out, “Breathing is our most important act – we do it every moment of our lives, some 20,000 times each day. Breathing correctly nourishes every fibre of our body and soul. Breathe correctly and you can melt away tension and stress, improve energy or simply relax and unwind.”
Why we breathe
Breathing allows us to capture oxygen, necessary for converting food into energy in our cells. Exhaling releases carbon dioxide, a waste gas product produced by our cells. Excess carbon dioxide can cause dizziness, headaches and visual dysfunctions.
Dr. W. Spencer Way in the Journal of the American Association of Physicians warns us, “Insufficient oxygen means insufficient biological energy that can result in anything from mild fatigue to life threatening disease.”
Proper Technique
Singers, divers, athletes and jet pilots are taught to breathe effectively to excel in their professions. The key is breathing into the belly. Breathing is controlled by the diaphragm, a concave muscle at the base of the ribs. A correct inhale into the diaphragm pushes internal organs down, which causes the stomach to rise. The exhalation happens automatically by impulse. The following exercise demonstrates the process:
1 Lay on your back. (If you have back problems, place a pillow under your knees.) Place your hands on your stomach, close your eyes and breathe normally. Do not take deep breaths.
2 When you inhale, direct the air to your stomach. You’ll notice your hands rise up with the inhalation, and fall with the exhalation. You’ll also feel your belly stretching.
When standing, you may notice your breath creeping up into the chest. To switch, take a moment, close your eyes and envision yourself on a beach, watching the waves gently roll in and out. As the waves caress the shore, breathe in and as they roll back into the ocean, breathe out. And for the logical-minded, imagine your lungs are divided into thirds: fill each third sequentially, starting at the base of your ribs. H&L
Cindy Ashton is a kinesiologist, motivational performer and speaker. www.cindyashton.com
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Mental, emotional
and spiritual health
When you feel stressed, overwhelmed or your mind chatter is unbearable, proper breathing techniques can help create mental clarity. Often, meditation techniques focus on breathing for this very reason. With practice, it’s possible to become less stressed and distracted while discovering a general sense of peace and inner happiness.
Many yoga systems are built on breathing techniques – breath is considered ‘the entry between the mind and body’. Breathing with ‘yoga mindfulness’ increases mental concentration. Regular yoga practice can help you gain a relaxed state and deepen your spiritual connection.
Exercise your breath
During exercise, steady rhythmic breathing keeps oxygen flowing to the cells and helps focus the mind. To initiate rhythmic breathing, count to ‘2’ on your inhale and ‘2’ on your exhale. Be sure your count on the inhale and exhale is exactly the same. Neglecting to maintain this cycle during exercise makes your heart work harder and increases blood pressure. Before every workout, set a steady breathing pattern.
Everyday relief
Use conscious breathing techniques throughout your day to relieve stress, to assist your exercise regime or to take a few minutes for yourself. Regularly scan your body for stiffness. Gently move the stiff or sore area as you breathe into the tension; on your exhale release the tension from the area. Often when stressed, we use shallow breaths or even hold it. To relieve the stress, it’s important to recreate balance with a longer exhale: slow exhales help you breathe out the tension, and help you follow up with a deeper inhale. If you’re in an uncomfortable situation, breathing deeply into your diaphragm helps you slow down and create clarity.
Dr. Stephen Levine, renowned molecular biologist reminds us, “In all serious disease states we find a concomitant low oxygen state...a sure indicator for disease.” Take time to sit and breathe consciously every day. It will re-balance your body, calm your mind chatter and enhance your overall well-being.
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