Breathe In, Breathe Out…

​Breathing correctly is important for living longer, keeping a good mood, relaxing, de-stressing and performing at your optimal best. Even in Greek and Roman times, there are documents of doctors recommending deep breathing and voluntary holding of air within the lungs to improve relaxation and de-stress. It began with the belief that this exercise cleansed the system of impurities and gave strength. This is certainly of great value to everyone in our stressful, work filled, non-stop world.  So, what are some of the health benefits and why should you make breathing exercises part of your everyday living?

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 - Breathing detoxifies and releases toxins – Your body is designed to release 70% of toxins through breathing. If you are not breathing effectively, you are not properly ridding your body of toxins. When exhaling, you release carbon dioxide that has been passed through your bloodstream and lungs. Carbon dioxide is a natural waste product of metabolic functions and not being able to rid it quickly results in poor health and even death.
-  Breathing releases tension -  Think how your body feels when you are tense, angry, scared or stressed. It constricts, right? Your muscles get tight, your entire body tenses up and your breathing becomes very shallow. When your breathing is shallow, you are not getting the amount of oxygen your body needs to thrive. Slow, methodical, rhythmic breathing helps give an overall sense of relaxation and calming sense to the whole body. Oxygen has been shown to be an important healing element for our cells which is why hyperbaric oxygen chambers are so helpful and beneficial.   
-  Breathing relaxes the body and mind bringing mental clarity – Oxygenation of the brain reduces excessive anxiety levels. Pay attention to your breathing right now; breathe slowly, deeply and purposefully into your body. Notice any places that are tight or restricted. Focus your energy into that spot. As you relax your body, your mind will wander and start thinking about certain things. Be aware of what these things are. You may find that purposeful breathing brings clarity and insights into your priorities and stresses in life.
-  Breathing relieves pain -  You may not realize your breath's connection to how you think, feel and experience life yet. For example, what happens to your breathing when you anticipate pain? You most likely tense up and hold your breath. Studies show that breathing into your pain helps to ease it. I like to say, “Throw some oxygen at it!” This practice helps relax your body and mind which also changes nerve tension and pain signals perceived in your brain.
-  Breathing massages your organs – The movements of the diaphragm during proper deep breathing exercise massages the stomach, small intestine, liver and pancreas. The upper movement of the diaphragm also massages the heart. When you inhale, your diaphragm descends and your abdomen expands. By this action, you are massaging vital organs and improve circulation to them. Controlled breathing also strengthens and tones your abdomen muscles.
-  Breathing improves the nervous system – Breathing is the oxygenation process to all the cells within your body. As the brain, spinal cord and nerves receive increased oxygenation, they are nourished. Since the nervous system controls all other systems, in connection, this improves the health of the entire body. Think about when your kids are all worked up after they have hurt themselves or are scared, what is the first thing you instinctively do? You have them take some deep breaths, right? If you can get them to take those deep breaths they end up starting to calm down and start to relax. This is an effect of the nervous system starting to down regulate and come out of that fight or flight response now that we are in a safe space. 
-  Breathing makes your heart stronger – Breathing exercises reduce the workload on the heart in two ways. First, deep breathing leads to more efficient lungs by bringing more oxygen into contact with your bloodstream and allows oxygen to efficiently move into tissues of the body. This means the heart doesn’t have to work as hard to deliver oxygen to the tissues. Second, deep breathing leads to a greater pressure differential in the lungs. This leads to an increase in circulation and, again, the heart doesn’t have to work as hard.
 
So, how do you breathe properly? You need to breathe deeply into your abdomen, not just your chest. Breathing exercises should be deep, slow, rhythmic and controlled through the nose or slightly opened mouth. The most important parts of deep breathing is to regulate your breaths; 3-4 seconds in, 3-4 seconds out. Attempting to make that time longer and longer with practice. Let’s try!
 
1. Inhale through your nose, expand your belly, visualize your lungs filling completely from bottom to top.
​2. Hold and count to 3, slowly. Feel all the cells in your body filling with golden, healing, balancing energy.
​3. Exhale with control for 3 count from your nose or slightly parted mouth, visualize your lungs emptying completely and your cells releasing waste, toxins and used energy.
​4. Continue for a couple minutes, whatever you have time for. The more you practice this, the easier it will become and you will be able to sit peacefully for longer periods of time.  
 
References:
1. Sankar J. Das PR. Asthma – A disease of how we breathe: Role of breathing exercises and pranayama. Indian J Pediatr. Dec 2017:eprint.
2. Yoo W. Effects of combines chest expansion and breathing exercises in a patient with sternal pain. J Phys Ther Sci. 2017: 29;1706-07.
3. Jones A. Dean E. Chow C. Comparison of the oxygen cost of breathing exercises and spontaneous breathing in patients with stable chronic obstructive pulmonary disease. Phys Ther. May 2003: 83;424-31.
4. Kundalini teachings by Yogi Bhajan via pinklotus.org and kundalinirising.org