–Proverb
We seldom think of our breath because our body automatically breathes itself. However, it is the only body process that can be done both consciously and unconsciously. And most people do not do it — breathing — very efficiently! Try this test wherever you are: take a deep breath and observe what expands most, your tummy or your chest. If the answer is your chest, you are a “chest breather,” which is not the optimum way to breathe. Your health may be jeopardized over time by doing so. Let me explain why.
Slow, deep breathing is the one of the single best things you can do for your health and well–being. When you bring air down into the lower portions of the lungs where oxygen is exchanged most efficiently, everything changes. The heart rate slows, blood pressure decreases, muscles relax, anxiety eases and the mind calms. It literally gives us a sense of control over our bodies, and improves our mind and emotional state as well. This is a lot for something so simple and free of cost!
How it Works
When we breathe deeply, we activate the parasympathetic nervous system, the part of our nervous system that helps slow the heart and lowers the blood pressure. In contrast, the sympathetic nervous system “amps up” the heart, increases blood pressure and stimulates the adrenal glands to release more adrenaline into our system. This reaction, the fight or flight syndrome, is meant to be active only in extreme situations. But many people who experience excessive stress live in this fight or flight mode and are perpetual shallow breathers. Over time we pay dearly in many ways, especially if we take drugs, which only supresses the system more. Besides, drugs do not get at the underlying causes of problems which can lead to more serious health issues and even disease.
Anyone can learn to breathe more effectively if there is a conscious desire, and like any bad habit, improper breathing can be undone over time. The trick is to “tune in” a few times a day and practice good breathing habits.
Belly Breathing Step–by–step
Lie on your back, or sit up straight in a chair, feet on the floor. Place one hand on your belly, above the navel, and one hand on your chest. Breathe in deeply so that the abdominal hand rises with your inhalation, and falls with the exzhalation. The hand on your chest stays relatively still. Breathe in through your nose or mouth.
Try to match the amount of time on the in–breath with the out–breath. A clock with a second hand is helpful, or counting to five as you slowly fill the belly with breath, and the same count as you breathe out — smoothly and rhythmically.
Repeat this for four or five rounds, then resume your natural breathing, and notice how you feel. Often your body will automatically continue to breathe itself deeper and slower after some conscious effort! While it may go back to the old pattern, over time with practice, the new pattern will kick in gradually.
Try practicing every day when and wherever you can: while waiting in lines, on the phone while on hold, at a traffic jam or light, or before you fall asleep. Better yet, whenever you cannot fall asleep — often deep breathing will put you into deep slumber in no time. In just a few abdominal breaths, you can clear your mind, balance your emotions, energize, and refresh your body — just by remembering anywhere, anytime, and especially when you become upset!
Try befriending your breath and discover how it truly can change your life and your health for the better!