Powerful Deep Breathing, Au Revoir 2021

A great way to improve your health is to create an intention or lifestyle adjustment. An intention gives voice to a way of life enhancement that aligns with your current style of living.

Breathing is a perfect function to change. It is much more than inhaling and exhaling, there are a lot of things that happen within our body that react to the way we breathe. Just like the difference between living unconsciously or consciously, how we take a breath impacts our health. The first breath we take when we are born is diaphragmatic and that is how we should breathe our entire life, but as we become adults our breathing becomes shallow. Shallow breathing increases our heart rate, blood pressure and a variety of unhealthy lifestyle conditions. One dimensional breathing allows about two cups of air into your lungs, diaphragmatic breathing allows about two or three more liters or twice as much air into your system, reducing headaches, hypertension, insomnia and muscle tension.

Typical breathing patterns are reactive, quick and shallow. Modern day lifestyles that prompt shallow breathing puts the human body in a cyclical state of stress. If you make this small lifestyle change, you’ll feel more at peace and energetic and your overall health will improve. The best and most effective way to counteract short, fast breathing is to train yourself to draw deep breaths through your nose, from your belly. Deep breathing doesn’t eliminate challenges in your life, but it does naturally calm you so you can handle whatever you’re faced with.

How breathing works:

“The trachea, or windpipe, is like the trunk of the tree,” Hoyt said. “From there, the airways divide and divide, like branches of a tree. At the end of a tree’s branches are leaves; similarly, the ends of the bronchioles have alveoli also known as air sacs, where gas exchange takes place.”

In the air sacs, freshly inhaled oxygen is passed to the blood, which is then pumped through the body; the air sacs also absorb carbon dioxide, which is then removed from the body through exhalation.

The diaphragm, a thin muscle that separates the chest and abdominal cavities, tightens and pulls down as you breathe in, opening the chest cavity and allowing the lungs to expand. To breathe out, your diaphragm relaxes and moves upward, pushing air out. Dr. James Hoyt, Pulmonologist

A Deep Breathing Journey That Changed My Life

As the stress increased in my career, I developed a heart racing problem. As I became more anxious, it would trigger my heart and it would race throughout the day, at times it pounded so hard that it scared me. Then about 10 years ago I learned the difference between shallow and deep breathing. A group of entrepreneurs I was in learned how to breathe through our lungs and diaphragm, deep breaths in through our nose and how to force breathe the carbon dioxide out. This practice changed the way I breathe and has eliminated the heart racing, headaches, greatly reduced stress, brought mental clarity and its become a lifestyle routine that is a part of my better health regimen.

EBKids: Respiration inhale/ exhale jrespir021j4 390 by 300 pixels by Katherine D. Burgess 23rdof March 2006

The Teachers

Dr. Andrew Weil is a doctor who practices integrative medicine. I’ve learned him for years, he offers not only benefits but the simplicity of the deep breathing method for de-stressing and avoiding many health issues that come with shallow breathing. The deep breathing exercise that takes moments to learn is described at the end of the second video, the Tedx Talk by Max Strom.

Take a few moments to begin deeper breathing for your better health:

  • Choose a place to do your breathing exercise. It could be in your bed, on your living room floor, or in a comfortable chair
  • Don’t force it. This can make you feel more stressed
  • Try to do it at the same time once or twice a day
  • Wear comfortable clothes
  • Deep breathing will eventually become your way of breathing without thinking about it

The following benefits of diaphragmatic breathing have been medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — 

  • It helps you relax, lowering the harmful effects of the stress hormone cortisol on your body.
  • It lowers your heart rate Trusted Source.
  • It helps lower your blood pressure Trusted Source.
  • It helps you cope with the symptoms of post-traumatic stress disorder (PTSD).
  • It improves your core muscle stability.
  • It improves your body’s ability to tolerate intense exercise.
  • It lowers your chances of injuring or wearing out your muscles.
  • It slows your rate of breathing so that it expends less energy.

One of the biggest benefits of diaphragmatic breathing is reducing stress.

Deep breathing is a natural, no cost practice that takes minutes to learn for a lifetime of better health.

HEALTH DISCLAIMER

This blog provides general information that discusses health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.

Happy New Year

Your Heart’s Wisdom – The Power of Belly Breathing

deep-breath-final

Several years ago I learned to breathe through my diaphragm the way we breathe when we are born, it literally changed my health.  The heart’s wisdom is only improved when we take the steps to create a healthy environment for it to live in. Along with bettering your overall heart health, diaphragmatic breathing also improves many other vital functions and helps your body to become stronger and more able to withstand the daily stresses of life and even reverse some already present medical problems.

Here are more facts supporting breathing through your diaphragm instead of your lungs. I’ve also included informational resources for you to read to understand the process and benefits.

To help you realize the importance of deep diaphragmatic breathing, here are 12 benefits to regularly practicing this healthy habit:

  1. Reduces the risk factors for heart disease such as lowering bad cholesterol (LDL), raising good cholesterol (HDL), lowing blood pressure and stabilizing blood sugars
  2. Cuts chances of cancer by as much as 400%
  3. Reduces negative stress by lowering the stress hormone cortisol)
  4. Helps reduce cravings for processed carbohydrates (junk food)
  5. Cuts chances of diabetes by strengthening the insulin beta receptor sites
  6. Improves quality of sleep by improving stage 1 and stage 4 sleep cycles
  7. Lengthens the cell’s life span by cleansing the cells more thoroughly through increased lymphatic flow
  8. Slows the aging process by increasing the secretion of human growth hormone (the anti-aging hormone)
  9. Optimizes the immune system by strengthening T-cell formation and improving lymphocyte production
  10. Improves your mood by elevating the “feel good” hormone, serotonin, and other positive endorphins
  11. Improves mental focus and concentration by increasing blood flow to the Pre-Frontal Cortex of the brain
  12. Improves the quality and effectiveness of meditation by changing brain wave activity from the more stressful beta wavelengths to more relaxing and healthier alpha and theta brain wavelengths.

Here’s how to reap the amazing benefits of deep diaphragmatic breathing.· Sit in a comfortable chair with your eyes closed and inhale very slowly thru your nose using your diaphragm (your belly should expand while you inhale with little or no chest movement).· Once your lungs are full and your belly has expanded, hold your breath for about 6 to 12 seconds. ·Then slowly exhale thru your mouth making sure you use your belly to push the air out.· Once your lungs are empty and your belly is contracted, repeat the cycle.· Your goal is to complete 10 cycles· (inhale, hold, exhale) or 8 to 10 minutes of deep diaphragmatic breathing a day.The best times to practice this type of deep breathing is first thing in the morning and right before you go to bed.· To enhance the benefit of deep breathing, I suggest visualizing your goals or picturing your ideal life while practicing this habit.· Personally, I pray while practicing deep diaphragmatic breathing.

For the next 30 days, I challenge you to practice deep diaphragmatic breathing for at least 10 minutes a day everyday.· This is one of the best prescriptions for improving your health and optimizing your wellness.· Good luck and good breathing. (from http://www.samvarner.com/physical-wellness/deep-breathing.html)

Mainstream medical professionals are promoting the natural and simple process of slow, deep breathing for ultimate health and peace of mind.

Here are a few resources to help you to learn more about it:

From Harvard Health Publications:

Relaxation techniques: Breath control helps quell errant stress response

http://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

From Psychology Today:

The Science of Slow Deep Breathing

Learn about the powerful health benefits of slow deep breathing

https://www.psychologytoday.com/blog/the-neuroscience-mindfulness/201602/the-science-slow-deep-breathing

From the Chopra Center:

Breathing for Life: The Mind-Body Healing Benefits of Pranayama

http://www.chopra.com/articles/breathing-for-life-the-mind-body-healing-benefits-of-pranayama

Thank you for stopping by, namaste.