For breath is life, and if you breathe well you will live long on earth. ~Sanskrit Proverb
Since breathing is so important to your physical and mental health, especially during exercise, I decided to devote this blog to it. As we inhale, oxygen goes through our lungs and is absorbed by the bloodstream. We exhale carbon dioxide back into the atmosphere. If our breath is shallow, our body is unable to eliminate enough carbon dioxide through the mucous membranes that line our lungs. This causes a disruption of cellular respiration as well as cell metabolism, which in turn causes a decline in mental ability since the brain does not get enough oxygen. By learning proper breathing methods, you will feel better because you will sleep better, your body's metabolism will increase and you will have a healthier immune system. In addition to this, correct breathing will help to alleviate stress, anxiety, nervousness, and tension.
The aim of breath therapy is to encourage correct breathing that is rhythmic and involves your abdominal muscles and diaphragm. Many of us engage in shallow chest breathing in which, only our rib cage rises and falls with each breath. This of course is not healthy and should be avoided as it doesn't use the full capacity of our lungs.
Many of us have the ability to enhance breathing on our own. However, if you are in need of expert advice, consult with a professional breathing therapist who specializes in proper breathing techniques. You may work individually with your counselor or as part of a group. He/she will teach you through targeted training sessions how to concentrate on your breath and distribute it correctly through your body.
Let us now take a look at an exercise to enhance your abdominal breathing.
- Lie down on the floor with your calves resting on a chair or stool.
- Place 3 books on your belly over your bellybutton. Breathe deeply and calmly. Feel the weight of the books on your abdomen.
- Remove one book, notice that your stomach feels lighter and your breathing is deeper. Remove each book one by one, pausing in between to notice the feeling you have from deep breathing.
- Finally, place your hands on your abdomen and consciously breath from your belly for a few minutes. You should feel very relaxed.
- To make you feel more energetic, clasp your hands in front of your abdomen with palms facing up. While inhaling, lift your hands to chest level.
Turn your palms down as you exhale while pushing your arms and hands down until they are straight. Leave your hands clasped and inhale as you bring your arms forward and up over your head. Slowly lower your arms as you exhale. Repeat 3 times. - To relieve stress and tension, place your arms and hands on
either side of your body.Breathe in deeply while extending your arms outward and sideways. Lift your arms until your body forms a "Y" shape. Breathe out forcefully and audibly from your mouth while allowing your arms to sink slowly down on either side of your body. Rest for a beat and repeat 3 times.
Breathing exercises for people with heart problems
- Inhale deeply through your nose, then purse your lips and breathe out through your mouth. This helps to enhance relaxation, it lowers blood pressure and helps distribute oxygen through your blood. This particular exercise may be used in conjunction with medical, or alternative treatment for cardiovascular disease.
- When we are anxious,or tense our breathing becomes quick and shallow. This in turn causes a depletion of carbon dioxide which may lead to hyperventilation. When we hyperventilate we become very nervous and tense because it is a scary feeling not being able to catch our breath. For severe hyperventilation, you should hold a paper bag in front of your mouth and inhale the exhaled air a few times, this increases your carbon dioxide which in turn will make you feel better. Afterward, it is essential that you breathe calmly and slowly while paying attention to your slow exhalation.
Here is an extra tip: Laughing is a great way to exercise your breathing muscles. As you laugh, the upward and downward motion of your diaphragm is strong and helps to massage your organs.
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Reference:
Reference:
The Complete Guide to Natural Healing, International Masters Publishers,
Pittsburgh, PA.
Pittsburgh, PA.
