Breathing and why we need to do it right
We are all reminded of this topic of breath work, whether the activity is sports, presentations/voice, meditation, singing and at other times if we suffer from a respiratory health condition. Yet with all this information around us why are we in our modern society still not breathing right? Is it because it’s the last thing we think about, being an involuntary activity are we paying enough attention to it?
According to a 2017 Fitness article on Breathing which included a study of 158 children from ages 2-11 years. It was found that children went from the perfect belly breath to a shallow chest breath at around the age 5 and-a-half years, and we continue with this shallow way of breathing. Why the change at that age? is it because we are now sitting down in classes (oppose to spending time running around), is it because we’re learning to imitate our parents and other grown ups around us; becoming more conscious of our bodies, feeling shame or guarding ourselves? This is something for us all to consider.
If we can reverse this habit even by a small percentage, we can alter our health and wellbeing.
Go straight to breathing exercises
The Perfect Breath
Inhaling and exhaling uses the diaphragm & outer and inner intercostal muscles, the obliques and abs. It is your belly that should move up and down.
The Shallow Breath
Is where the chest and shoulders are being used, so you may see shoulders rise and the chest contract.
The Air that we Breathe
Air is a mixture of nitrogen, oxygen, argon and other traces of gases. This combination of gasses especially oxygen is essential to our bodily functions. Let’s take a moment to sit back and observe ourselves, we need to supply our bodies with enough oxygen to reach from the top of our heads all the way to our fingertips, to all the way down our legs and our little toes; it’s a source for almost 36 trillion cells which make up our bodies!
Some interesting facts
80% of our metabolic energy comes from our breath
Around 70% of toxins are released through our breath
Deep slow steady breathing relaxes your body and calms the mind. As you breathe in the increased oxygen into our bloodstream energises every cell in the body. As we breathe out, toxins are dispelled and the body is relieved from them, failure to remove toxins can result in damage to enzymes, prevent the production of heamoglobin, it can accelerate aging and so much more.
James Gordon, Director of the Centre for Mind/Body Medicine in Washington DC teaches breath control to every patient he sees – people with cancer to children struggling with attention deficiency disorder. He says “Slow deep breathing is probably the single best anti stress medicine we have. When you bring air down into the lower portion of the lungs, where oxygen exchange is most efficient, everything changes, heart rate slows, blood pressure decreases, muscles relax and the mind calms”.
By improving the quality of your breathing you will notice instant results in:
- Improved concentration and greater clarity of thought.
- Better emotional control
- Improved physical control and co-ordination
- Increased ability to deal with complex situations without suffering from stress
If we look deeper within, and over time you can witness
- Improved skin texture
- Improved healing rate
- Control of pain (bodily aches, headaches, menstrual pain etc)
- If suffering from a health condition, increasing the rate of oxygen in the body and to a particular part of the body will only improve that condition; going from an acidic state to an alkaline one.
Let’s Breathe
There is no perfect solution!
There is no perfect time of day!
…this is something you need to attend to at a time that’s good or you and using a technique that suits you. We have listed a few exercises below to get you started.
If I speak from experience, I’ve found carving out 15mins first thing in the morning suits me. A time before the day starts and my mind is clear, I can fully place my intention on the quality of air I inhale and exhale.
Your diaphragm is ‘the’ muscle of respiration, we can strengthen this muscle through exercise and practicing good breath work, by only allowing shallow and superficial breaths we weaken this muscle.
Breathing Exercise 1
1) Lie flat on your back, support your head with a pillow, cushion or folded blanket.
2) Relax your jaw and breathe regularly.
3) Rest one had lightly on your abdomen, and rest the fingers of your other hand on your chest.
4) Keeping your abdomen as relaxed as possible, inhale through your nose slowly, smoothly and as fully as your can without straining. As you do so, the hand on your abdomen should rise as the abdomen moves upwards. There should be little or no movement of the fingers resting on your chest. Exhale slowly and as completely as you can without force. The hand on your abdomen should move downwards as the abdomen tightens.
5) Repeat 10 times.
Once you’ve mastered this technique lying down, you can try it sitting and standing. If you feel light-headed at any point, breathe normally.
Breathing Exercise 2
1) Lie down or sit down. Be comfortable
2) Inhale for 4 seconds
3) Hold for 4 seconds
4) Exhale for 4 seconds
5) Hold for 4 seconds
6) Repeat the pattern. Continue for 5mins initially and over time build up to 15mins
There are many exercise techniques, this article is to raise your awareness on breathing right. If you have found a technique that works well for you please do feel free to share it with me at info@acu-sana.com.
Breathing exercises are a great complement to acupuncture as it helps even more with relaxation and pain management.
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Authors
Kulwinder Onica
“We have forgotten how incredible our bodies are in healing themselves, our modern society has altered our breathing pattern. By making small changes we can achieve big results”. Founder of Acu-Sana. My passion on wellness and understanding the functioning of our bodies has always been part of my journey. I studied Reflexology, Acupressure and then Acupuncture (TCM and Chinese Medicinal Herbs). I qualified in a Post Graduate Diploma in Acupuncture in 2010 from The Open International University of Complimentary Medicine (OIUCM).
Peggy King
“Modern life stops us breathing well. Improving the way you breathe is one of the most basic ways to tackle stress and boost your immune system.
I have been working with breath for 40 years and worked with clients such as John Lewis Partnership; Clarasys Ltd; Dorling Kindersley and the Penguin Group and many others. I have a Licentiate in Public Speaking and all grades in Speech and Drama with The Guildhouse School of Music and Drama”
Contact Peggy on: thevoiceandmore@gmail.com