The Importance of Proper Breathing
Take a deep breath and let go. Deep, relaxed breathing relieves stress throughout our entire body. However, most people do not breathe correctly. Shallow, restricted breathing robs us of oxygen and increases tension. Take a conscious step and breathe deeply to relieve stress and enhance well-being.
Deep, relaxed breathing is the natural state for our body. But tension causes us to breathe shallowly, causing a vicious cycle as insufficient oxygen intake aggravates the tension that causes it.
Oxygen
Oxygen is the most important element needed to sustain life and breathing is the best way to get it. We can survive for days and weeks without food or water, but only a few minutes without air. Deep and relaxed breathing delivers oxygen to all cells and facilitates efficient clearing of carbon dioxide.
pH
Our lungs are one of our body’s primary channels of pH control. Deep breathing introduces alkalizing oxygen and allows our body to eliminate acidic carbon dioxide, a waste product of cellular metabolism. Shallow breathing reduces this exchange, compromising optimal internal pH.
Ideal breath
Watch a sleeping baby breathe and see how its tummy rises and falls. Then observe what happens when that baby is upset. As it cries, its chest and shoulders heave as shallow breaths are drawn from the upper lungs. About 75% of a healthy breath should come from the diaphragm, the muscular band that separates the abdomen from the chest cavity, but many factors affect this.
Posture
Changes in posture will affect breathing as different muscles are utilized. When standing, the intercostal muscles between our ribs are more active and there is less movement in the abdomen. Lying down facilitates abdominal breathing, while sitting brings a balance between the two.
Environment
We are bombarded by unpleasant smells in our city environments. Pollution in its various forms affects our breathing. We are compelled to draw in deep, full breaths when in nature or when we find a nice smell, in traffic or when the rubbish truck drives by we breathe shallowly, trying to avoid those smells.
Mood
Stress affects our breath in a similar manner to that of the baby’s. It becomes shallower and rises into our upper lungs. This reduces oxygenation and pH which creates a vicious cycle that contributes to further emotional stress. We are able to relax both physically and emotionally in an alkaline, internal environment. Refocus and take a few deep breaths. The physical benefits will aid the mental shift in reducing tension and restoring a calmer state of mind.
Physical tension
Physical tension, especially in our chest, neck and shoulders reduces our ability to breathe deeply. This tension is further aggravated by our inability to inhale effectively to oxygenate, alkalize and relax. Stretching these areas will help relax the muscles and breathing deeply will improve oxygenation.
How to breathe
Like many things, breathing is a habit. Stress and tension often become the norm and taking the time to focus on breathing more fully will enhance your body’s ability to manage these stresses, lift your mood and improve overall health. Take a few minutes each day to practice your breathing.
Find a quiet, comfortable spot and lie down. Placing a book on your tummy will help you focus on deep healthy breathing as you feel it rise and fall.
Natural breath
By practicing this regularly, it will gradually become natural. It is how we were born to breathe.
1. Inhale slowly, allowing air to flow into your lower lungs, using your diaphragm and expanding the abdomen.
2. Pause briefly (1-3 seconds) then relax and exhale slowly. Your diaphragm will relax and release your breath naturally, letting the tummy fall. Pause momentarily then continue with this natural breath.
Complete breath
Here we concentrate on filling our lungs to maximum capacity then releasing fully. This enhances oxygenation and flushes acid wastes. It is great for calming the mind and provides a general overall tonic.
1. Inhale from your lower lungs like the natural breath, and then continue to fill the mid and upper lungs to fully expand your chest.
2. Pause briefly then release in the opposite manner, from the upper lungs, then the mid and finally the lower. The exhalation is complete when the abdomen pulls in and all air is released. Pause and continue with the complete breath.
Breathe deeply to restore and relax. A few minutes a day will quickly become habit and help your stress and tension melt away.
