It sounds strange that something we do automatically virtually 20,000 times a day could be wrong, but we really need to pay more attention to our breath because learning how to do it correctly could improve our physical and mental wellbeing.
The next time you are able to watch a baby sleep notice the way it breathes. Its stomach, not chest rises and falls in a rhythmic pattern. We all start off breathing correctly, however, stress in life, rushing as we do so often, and becoming angry or agitated are all reasons why we tend to more often take short, shallow breaths instead of calm, deep breaths.
Re-learning proper breathing techniques can reduce stress levels, boost your immune system and improve your workouts. Breathing properly is a very effective relaxation technique and also a wonderful way to help you fall back to sleep after a fitful night.
You may be aware that breathing is a key component of meditation and yoga practices. Thousands of years ago yogis discovered that an adequate supply of oxygen was crucial for a healthy body and spirit. In fact, in yoga practice they teach the 3 B’s- Breath, Balance, and Bliss, the philosophy is that without breath there is no balance and without balance there can be no bliss. A holistic, interpretation of this philosophy could mean that without a calming breath to ground and center us, we wouldn’t be able to achieve harmony in our lives.
The truth is, while we can survive without water for a few days and without food for even longer, we would die within just a few minutes without oxygen. The brain is the organ in the body that requires the most oxygen. It makes sense that depriving the brain of oxygen may result in depression, negative thoughts and brain fog. Similarly, when we deprive our muscles of adequate oxygen they become more easily fatigued. Our skin also needs oxygen through the blood for proper cellular function and to stimulate rejuvenation.
The next time you feel stressed out notice if your breathing becomes short and shallow. This type of rapid breathing, which has become an unhealthy habit for many of us, means we are not taking in enough oxygen and we are not eliminating enough carbon dioxide. This recipe for toxic buildup means the lungs are not being used efficiently and will lose some of their function. This type of breathing also contributes to premature aging and a weakened immune system.
The correct way to breathe is to inhale through the nose, not the mouth. The nose acting as a filter helps protect the body from impurities that can enter the lungs through the mouth. Some studies have suggested that mouth breathing may also have a negative effect on the Thyroid Gland.
Set aside some time to practice breathing using your diaphragm, the muscle at the bottom of your chest. Inhale through your nose, filling the chest cavity so that you can feel it rise. When you exhale concentrate on deflating the air from your chest. When you are first learning this technique it is helpful to lay your hand on your abdomen. You should notice your hand moving up and down and as you practice breathing you will find it becoming rhythmic like a peaceful sleeping baby.
Once you feel comfortable breathing properly you can try some deep breathing exercises for relaxation. One exercise I like to practice, and which has helped me when I am having trouble falling asleep, is the 4-7-8 Breath. This simple exercise involves regulating your breathing to counts of 4, 7 and 8 according to the following steps:
- Exhale through your mouth audibly
- Close your mouth and inhale through your nose to the count of 4
- Hold your breath to a count of 7
- Exhale through your mouth to a count of 8
- This counts as one breath cycle
I haven’t been able to get to 5 complete cycles without falling asleep. I hope you’re as lucky as I’ve been!!